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04.05.2017

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FullSizeRender-80ANNOUNCEMENTS:
– Bear Grips will be here during the PM classes with a table setup and demoing/selling their products. We have a fun workout planned so you can test out their gear during the WOD. Products will also be for sale for discount.

Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Deadlift
5 x Barbell Row
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility

Impact/Focus: Snatch
Warm up as needed before completing the following workload of Snatch.

Snatch 1-1-1-1-1 (:03 Pause at bottom)

Post loads to comments.

“Bear Climb”
Complete 5 rounds of
1:00 x Rope Climbs
:20 x Bear Crawl
1:00 x Wallball (20/14)
:20 x Bear Crawl

Post reps per movements to comments.

Skill Development
ROMWOD “Shoulder Day”

Samy Daghir

4 thoughts on “04.05.2017”

  1. “Cleans in lieu of Snatches”: 145# 0:03 pause in squat
    “Bear Climb” 4 Rope Climbs + 1 Rope Pull ups x 3/approx 65 WBs (??).

    Reply
  2. Snatch: 135# only about 2 second pause at the bottom

    “Bear Climb”: 103 Wallballs/1 rope climb (rest of the rounds were rope pulls)

    Reply

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