January 23, 2017

 In WOD
Mobility 3 Mins 6 min Warm Up
25 Double Unders
10 air Squats
10 Toe Touches
 Bergnuer Warm UP
Snatch Dead lift 3×3@ 110%
Snatch Pull then a snatch 3×4
@ 80%
EMOM 8 min
6 Snatchs @ 75%
WOD
Lu Rong 17 min cap level 3
50,40,30,20,10
Wall Balls 20/14 10 ft
Double Unders
Wall Sit ups
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