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WOD 4/22/16

Posted on April 21st, by jonah in Uncategorized. Comments Off on WOD 4/22/16

Fitness WOD
1. Build to heavy single shoulder press

2. 4 Rounds
2-Rope Climbs (6beginner)
100m Run
4-Front Squats (heavy can use rack)
100m Run
(this should be a heavy intense sprint)

Performance WOD
1. Hang Snatch
build to heavy single hang squat snatch

2. 4 rounds for time
2-Rope Climbs
100m Run
4-Squat Cleans 225/135
100m Run

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