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WOD 211004 - MONDAY

WARM UP


Coach Stretch

T-Spine and Shoulder Mob.

Coach led Burgener Warm-Up (Snatch) w/ PVC pipe


then


2 RDS

Burgener Warm-Up w/ empty barbell


 


Skill / Strength



8 EMOM

3 Squat Snatches

start with light/moderate weight

increase weight on minute 5,6,7 to heavy 3 (not 3RM)


 


WOD


12 AMRAP


12/9 Cal Bike

12 Ab-Mat Sit Ups

12 T2B/T2R


can substitute T2B for hanging knee raises


 

Post WOD Accessory


2 sets

1:00 active work

High to Low Plank

Rest 1:00 and repeat

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