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

9.16.15 Wednesday WOD

September 15, 2015

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Strength/Skill

1a) Paused Front Squats (3 count pause in bottom, no bounce to stand): 4X3@70% – based on 1rm Front Squat, rest 90 sec.

1b) 4X1:00 Max Freestanding HS Hold – rest 90 sec.

WOD

12:00 AMRAP of:

50 Double Unders
50′ Overhead Walking Lunges (95/65#)
10 Hang Snatches – anyhow (95/65#)

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