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WOD 4/17/17


Posted on April 16th, by jonah in Uncategorized. Comments Off on WOD 4/17/17

Fitness
1. 5 Rounds NOT FOR TIME.
This is strength work. take your time and go heavy
10-Goblet Squats
10-KB Swings
10-Dumbell Shoulder Press

2. *21-*15-*9
Wall ball 30/20
Chest to Bar Pull-ups
(*100m Run before each round)

Performance
1. Squat Clean and Jerk
3×2@65%
2×2@75%
3×1@ progressively heavier weight
(can base this off either of 3 movement. Squat clean. jerk. clean and jerk. depending on newest or most accurate)

2. *21-*15-*9
Wall ball 30/20
Chest to Bar Pull-ups
(*100m Run before each round)

Bonus: 10-30 muscle ups depending on ability to do them.





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