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CFE:

Dynamic/MOB WU

6 by 200m. 30s Rest

3 by 400m 60s Rest

 

CF: This weeks focus will be on Open WOD’s. Standards. Judging. Preperation for the Open.

Dynamic/MOB WU

WOD 12.2: Snatch Ladder

Proceed thru Sequence completing as many reps as possible in 10M

MEN:

30R @ 75#

30R @ 135#

30R @ 165#

210# Snatch AMRAP in Remaining Time.

WOMEN:

30R @ 45#

30R @ 75#

30R @ 100#

120# Snatch AMRAP in Remaining Time.

Masters Divison and Beginners:

30R (45/35)

30R (75/55)

30R (100/75)

AMRAP (120/90)

*** After Snatch Ladder is Complete you have 3 Options ***

Run 5K for Time

Row 5K for Time

Do 150 Burpees for Time

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