160711 MASH UP (REMEMBER 8-9 CLASS IS 730-830 THIS WEEK)

Posted: 07/10/2016 in Uncategorized
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WARM UP: 3X – 10 PUSHUPS, 10 BAND PULL APARTS, COACH BRIEF SNATCH

STRENGTH: 10X1 SNATCH (WORK UP TO HEAVY OR LOW WEIGHT TECHNIQUE)

WOD:

5 MINUTE AMRAP:

5 BENCH PRESS 225/185

1 LEGLESS ROPE CLIMB

REST 1 MINTUE

5 MINTUE AMRAP:

3 SNATCH 135/95

6 CLEANS 135/95

1 MINTUE REST

REPEAT 1ST AMRAP

EXTRA: 3X 6 SINGLE ARM DB BENCH PRESS, 6 DB BENT OVER ROW, REST 90 SECONDS

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