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

3.12.15 Thursday WOD

March 11, 2015

DSC_0978

Warm up

800m row

Dynamic Stretching

BBG

Alternating EMOM for 14:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

14 Split Lunges

WOD

20 Calorie Row

Then,

2 Rounds of:

30 Thrusters 95/65#

7 Muscle-Ups

Then,

20 Calorie Row

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