1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

1.12.15 Monday WOD

January 11, 2015

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Warm-up

800m row, then

10 PVC Passovers
2 x 1:00 Superman hold with PVC pipe
2 x 1:00 Hollow Hold with PVC
3 x 12 Arch to Hollow Swing (“kipping swing”)

BBG:

EMOM for 7:00-

5 Power Snatches*

*(Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.)

WOD:

3 rounds of:

3:00 ME 6″ Target Burpees *(close enough is ok)
1:30 Rest

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