Tuesday 09.16.14

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Partner single leg hip bridges

Skills/Strength
Power Snatch 4x3 at 50,60,70,80% 1RM
WOD
AMRAP 12min
5 Thrusters (L2 135/95, L1 115/75)
10 Burpees
Skill/Strength/Mobility
Then: 3x10 Partner single leg hip bridges (10 each leg)

Saturday 09.13.14

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Kelly Dumbell snatching it up!

WOD
With a partner complete 3 rounds for time.
Carrying dumbbells (50/35) around a 250m loop,
switching as needed.
Station 1: 40 DB snatches
Station 2: 40 renegade rows
Station 3: 40 wall balls (20/14)

Friday 09.12.14

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Skills/Strength
7X2 Clean & Jerk (heavy but perfect)
WOD
DIANE Ladder
AMRAP 10min:
DL (L2 225/155, L1 185/135)
HSPU First set, do 1 DL + 1 HSPU, in the second set do 2 DL + 2 HSPU,
and so on until the 10min time cut off has been reached.

Thursday 09.11.14

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Nia keeping those elbows in on her hand release push-ups.

Skills/Strength
Skill: 10 mins to find your 3RM Wt. Strict Pull-up
WOD
3 Rounds
20 Hang Power Clean (L2 135/95, L1 95/65)
10 Dips
20 HR Push-ups
Skill/Strength/Mobility
4x10 Partner Dynamic Ball sit ups