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

3.25.15 Wednesday WOD

March 24, 2015

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Warm up

Group Dynamic

then,

4×10 turkish get ups – light, perfect, coach infected reps

BBG

Alternating EMOM for 10:00-

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk 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.

15 Jumping Air Squats

WOD

With a 12:00 cap:

Row 30 Calories
20 Thrusters 105/70#
20 Bar Facing Burpees
15 Thrusters 105/70#
15 Bar Facing Burpees
10 Thrusters 105/70#
10 Bar Facing Burpees
Max Calorie Row with the remainder of the 12:00 cap.

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