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Friday Fun! 12/5/14

A. Weightlifting:
3-Position Snatch (hi-hang, hang, floor) – 12min to heavy single
*Note: This sequence is about technique, NOT weight! Each rep should be as picture perfect as it can be. If it’s not, then don’t add weight to the bar!
 
B. MWOD:
Kettlebell + LAX Ball in 1st Rib = FUN! 3 x 30s ea side
 
C. WOD:
15min AMRAP –
25 Double Unders
15 Power Snatches (95/65)
10 Hand-Release Push-Ups
 
*Note: RX+ must do all DU unbroken and do full snatches
 
D. Post-WOD Recovery:
Foam Roll or LAX Ball T-Spine/Lats – 2min
 

Coach Mark James throwing down the FIRST EVER sub-7 2k Row Time...NICE WORK!
Coach Mark James throwing down the FIRST EVER sub-7 2k Row Time…NICE WORK!

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