Friday 7/13/18 WOD

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Strength:

EMOTM X 8 minutes

Barbell Complex

1 Squat Clean

1 Hang Squat Clean

1 Touch and Go Squat Clean

1 Front Squat

Metcon:

9 minute ladder

2 Power Cleans (105/155)

3 Burpees Over the Bar

*At least through 18 Burpees to Rx*

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Saturday 7/7/18 WOD

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Strength:

Work up to a “1 rep max”

Barbell Complex

1 Squat Snatch

1 Overhead Squat

1 TnG Squat Snatch

1 Overhead Squat

Metcon:

Teams of 2

100 Cal Row

50 Synchroed Burpees Over Bar

50 Partner Deadlifts (225/315)

100 Cal Row

*15 minute cut-off. Split the Row however you want.*

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