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WOD – Monday, September 20, 2010


WOD – Monday, September 20, 2010

Warm-Up: Fanny Wackers, Frankensteins, over the fence, under the fence, 50′ walking lunge, samson stretch

Skill:  Power Snatch

Test Your Met Con
Run the clock, record start and finish times

3 Rounds for Time
9 – 75#/55# Power Snatch
21 – Double Unders
15 – Pull-Ups

when you finish rest for 10min then start wod 2 :

3 Rounds for Time
400M Run
12 Burpees
9 Box Jumps
6 KB Swings 2Pood/1.5Pood

Post your time for each WOD independently, if rest time was more than RX note it and reason.

Ansley's 2nd of 3 WOD's this week, and already a better OHS than her Daddy.

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