Tuesday, April 15, 2014

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041514 WOD

A. Three rounds NFT

250-meter row (sprint)

5 parallette shoot-throughs

10 oblique side bends with KB (5/side)

B. Three-position snatch EMOM 8:00 *

1 x  snatch from high hang

1 x  snatch from above knee

1 x snatch from floor

* Add weight after each round of no missed reps

C. Ten rounds for time:

50-meter run

5 chest-to-bar pull-ups

50-meter run

10 Russian kettlebell swings (53/35)

>> On-Ramp

Seven rounds for time:

50-meter run

5 deep ring rows

50-meter run

10 Russian KB swings AHAP