Thursday, July 28th WOD

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Workout for Thu., 7/28:

Warm Up –

Coach’s Choice!

Strength/Oly –

Build to a heavy complex:

1 Power Snatch

1 OHS

1 Hang Squat Snatch

WOD –

Fit:

21-15-9

Ring Row

OHS/FS (65/45)

Perf:

21-15-9

Pull Up

OHS (95/65)

Comp:

21-15-9

C2B

OHS (115/85)

Open Gym Suggested Work:

Gymnastics –

20 Min ALT

15 GHD

15 ALT Oblique GHD

15 Back Extension

Endurance –

(3 RNDS)

1 Min max D.U.

1 Min Max Burpees

1 Min Max Row – Cal

1 Min Rest

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