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Friday, November 17th 2017

16
Nov

Friday, November 17th 2017

Tony- last snatch


Your Wod for Friday, November 17th 2017 is:

Warm up:

3 rounds
5 Ring false grip pull throughs
10 light Goblet reverse lunges
10 Kang squats

Strength:

Back Squats
10 @ 85% , 10 @ 90%, 10 x 2s @ 93.5%

Metcon:

21-15-9
Thrusters 95/65
TTB

WTF work :

12min Emom x2 w/ 3min rest between

12/9 cal bike
13/10 cal row
9 burpees