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30th SEPT 2015: Team WOD

2 Oct

  
Training with Søren @ CF Hellerup. We were both super sore from yesterday’s training. Pure survival today.

Snatch

30 Snatches at 75% of 1RM

Squats

3×3 Front Squats @ 65-65-68 kg

Conditioning
“Heather’s Hot Mess”

Teams of 2, AMRAP 30:

  • 9 Muscle ups
  • 9 Thrusters, 165/115
  • 9 Deficit HSPU 6/3″
  • 9 Power Cleans, 165/115
  • 9 Bar Muscle ups
  • 9 Jerks, 165/115
  • 9 Pistols (9/side)
  • 9 KBS, 2/1.5
  • 100′ HS Walk

Result: 4 rounds + 14 pistols

Mid-line Accessory Work

Accumulate 3 minutes in a L-sit.

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