9.12.16

women

Warm up

coach picks

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WOD

Chipper

15 front squats 135/95

5/4 Muscle ups

10 snatches 135/95

5/4 muscle ups

15 squat cleans 135/95

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Cool down: 200 m walk

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Extra Credit:

Snatch Grip RDL

5×3 @ + 10lb of 1 RM Snatch

7.6.16

uncle sam

Warm up:

coach picks

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Mobility:

psoas and lats

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WOD:

AMRAP in 3 min

3 squat cleans 155/105

6 C2B

9 T2B

rest 2 min

AMRAP in 6 min

6 squat clean 155/105

9 C2B

12 T2B

rest 2 min

AMRAP in 9 min

9 squat cleans 155/105

12 C2B

15 T2B

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Cool down:

200 m walk