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Thursday WOD 18/09/14

Today’s WOD

Strength:
Clean pull + power clean + clean + jerk (pause in landing) – 1 @ 9, plus three down sets (load drop)

Met Con:
For time complete:
5 deadlifts, 70/50kg
5 bar facing burpees
10 deadlifts, 70/50kg
10 bar facing burpees
15 deadlifts, 70/50kg
15 bar facing burpees
20 deadlifts, 70/50kg
20 bar facing burpees

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Tuesday WOD 16/09/14

Today’s WOD

Strength:
Snatch high pull + power snatch + snatch – 1 @ 9, plus three down sets (load drop)

Met Con:
4 couplets for total time of:
1. Run 200m
50 double unders
2. Run 200m
40 wall balls 9/6kg
3. Run 200m
30 toes to bar
4. Run 200m
20 hang power cleans 50/35kg
Rest 60s between each couplet
15 MIN TIMECAP

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