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Friyay 11.27.20


Friday 11.27.20

QOD: Would you rather know sign language or be an expert on reading lips?

Mob: PVC/Broomstick OHD Squat Hold x30s

3 Rounds:

Row/Run 500m

Spiderman w Reach x5e

1x5ea PVC/BB W/U (½ RDL, Shrug, High Pull, Power Snatch, Squat Snatch)

Skill: Snatch Tech

2-3 W/U 1 PS + 1 OHD Squat @ 40%, 50%, 60%

5x 1 Power Snatch (fl) + 1 OHD Squat @ 65-70%

WOD: 3 RFT

10 OHD Squats

1000m Row

Post-Strength: 3 rounds

SB 2/1 Ham Curl x8-10e (15-20 if 2 Leg)

Feet Elev Ring Row x8-10

Weighted Plank x45-60s

Modifications

  1. OHD Squats - Front Squats - Goblet Squats - Air Squats

  2. Row - Run - Bike 50/35 Cal

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