Wed Sept 23, 2014 Warm Up: Mobility and Stretch Strength: - TopicsExpress

Wed Sept 23, 2014 Warm Up: Mobility and Stretch Strength: 15-20 minutes Max weight 3 Position Snatch, 3 second pause at each. Partner Wod: Two part wod with a 5min rest between! 6:00 AMRAP (1 min of each movement) Hang Clean 115/85 Push Press 115/85 Back Squat 115/85 *every time either partner drops or puts the bar down, immediate 3 burpee penalty 5:00 Rest Then for time: *alternate every 10 reps until each person reaches the total amount of reps. The 400m Runs are done together. 400m Run 40 Push-ups 80 KB Swing 35/26 40 Pull -Ups 400m Run

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