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Wednesday 09.13.2017

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Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Power Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Snatch.

Power Snatch 3-3-3-3-3 (80% 1RM)

Notes: Athletes should base their % off their 1RM established on 08.29.2017.

Post loads to comments.

“Common Ground”
Complete the following every minute on the minute for 10:00

Odd: Max Distance x Farmers Walk (Heavy)
Even: 20 x Wallball (20/14)

Post total distance walked and weight used to comments.

ROMWOD
“The Reason”

Katelyn

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