150102 BAD MOON RISING

Posted: 01/01/2016 in Uncategorized
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WARM UP

ROW FISHING GAME

15 REPS MUSCLE UP PROGRESSION

SPENCER ARNOLD WARM UP

STRENGTH

5 MINUTES TO FIND 1RM SNATCH

WOD

4 ROUNDS OF:

4 MINUTES TO COMPLETE:

500/350M ROW

10 SNATCH 115/75

MAX MUSCLE UPS

*REST 2 MINUTES

SCORE IS TOTAL MUSCLE UPS

ACCESSORY WORK

2X: 25 STRADDLE SITUPS AND 15 BACK EXTENSIONS

 

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