151102 Monday

151102 Monday

November 1, 2015
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in WOD
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WOD

5 rounds for time
10 alternating overhead rear step lunge (95/65)
10 CTB
10 Russian twists with 45/25lb plate


Refinery

A. 3 position snatch
work up to a heavy of this complex
then do 3 more sets at 90%

B. WOD

C. Halting Snatch Deadlift
2” off ground, below knee, mid thigh, pockets, high hang
2 second pause at each position going up and down
5 sets starting at your heaviest weight from last week. add weight by feel

 

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