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WOD 12/10/18


Posted on December 9th, by jonah in Uncategorized. Comments Off on WOD 12/10/18

Several People have yet to pay dues. Please get that taken care of

Fitness and Performance

1. Drop Jerk (split jerk skill work)

2 x 5 with bar

2 x 5 with 35%1RM

then

work up to 70% 1 RM jerk doing Split jerk. Focus on the technique

2. “Finding Dory”

25-Double Unders

12-GHD

25-Double Unders

10-Power Cleans 185/125

25-Double Unders

12-GHD

25-Double Unders

10-Wallballs 30/20

25-Double Unders

12-GHD

25-Double Unders

10-Jerks 185/125

25-Double Unders

12-GHD

25-Double Unders

10-Wallballs 30/20

25-Double Unders

12-GHD

25-Double Unders

10-Power Cleans

25-Double Unders

12-GHD

(scale GHD: 15-abmat situps)

(scale dubs: 3:1 singles)

(scale weight to 65% 1RM)





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