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TODAY’S WOD:

A. Every 2 minutes for 20 minutes:
5 x Box Jumps, 30”/24”
3 x Muscle Snatch, increase loads, if able.

B. Complete as many reps as possible, 30 seconds ON/30 seconds OFF for 3 minutes:
Hang Power Snatch (using last load successfully lifted for 3 reps in the Muscle Snatch)

C. Strength 101:
“Upper Arms”
Superset:
Barbell Drag Curls
DB Lying Tricep Extensions
5 sets of 15,10,8,6,4 reps for loads
Rest 2 minutes between supersets.
Superset:
Alternating, DB Hammer Curls
Tricep Kickbacks
5 sets of 8 reps per arm for loads
Rest 2 minutes between
Glutes and Hips:
100 per leg:
Lying Side Leg Raises with back against the wall
100 Prone Lower body leg raise
*Compare to 8/31/18.

Post loads for part A, load/total reps for part B and loads for part C to Members Area or comments.

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