June 3rd, 2015

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Congratulations to our Group Fundamental Grads who finished on Monday and good luck to our new Group Fundamental Crew who started  on Monday

Today’s WOD

A. Hang squat snatch x 3,3,2,2,2, go every 90 sec @ 75-85%
B. Hang Snatch pull x 3 reps, go every minute x 5
C. Pause Back squats (2 sec at bottom) x 4 reps, go every 2 min x 5 @ 70%
+
500m row – 1 attempt fastest time
+
FLR x 1 min on 1 min off x 3
Coaches Tips:  these lifts and movements should be getting more familiar and comfortable, start adding weight as comfort and quality improve. Test out your 500m row for the leaderboard.

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