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

1.8.15 Thursday WOD

January 07, 2015

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**There will be no 5:30 or 6:30am classes tomorrow morning (1/815) due to severe cold temperatures and wind chill! Classes will resume at 8:30! Sorry for the inconvenience!**

Warm up

 800m row then,

 Invisible “Fran”: 21-15-9 of PVC Pullups and PVC Thrusters

BBG:

Alternating EMOM for 10:00-

 -5 Hang Snatches (from power/hi-hang position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set

 -20 Double-Unders

WOD

 For time:

 40 Wall Balls (20/14)

30 Toe to Bar

20 Shoulder to Overhead (135/95)

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