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WOD for Friday January 3rd

By 3rd January 2014No Comments

Warm Up: Coaches choice

Strength: take 15 mins to build up to a heavy 3rm snatch
Accessory work: Choose a mobility exercise and work on it

WOD: in 12mins complete the following
30 shoulder to overhead
20 burpees
20 shoulder to overhead
20 burpees
10 shoulder to overhead
20 burpees

Bar must start from the floor each time
KB/DB can also be used
Must use a target for burpees, 6 inches above an open hand overhead

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