April 21st, 2016

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Today’s WOD

A1. Hang squat clean OR Squat Snatch x 2-3 reps, (pause at the bottom for 2 seconds), rest 30 sec

A2. Hollow hold x 20-30 sec, rest 1 min x 5

+

Three rounds for time of:
30 Overhead Walking Lunge Steps with 45/25 lbs plates

15 Pull-Ups
250m row

50 DU’s

Notes:

– some more Oly skill work today, focus on form speed and the pause

– metcon should be pretty quick and high effort

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