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TODAY’S WOD:

Complete 4 Rounds for time:
75 lb Single Arm DB Power Snatch – 5 Reps RT
OH Farmer Carry 20 meters
12 Burpees
75 lb Single Arm DB Power Snatch – 5 Reps LT
OH Farmer Carry 20 meters
12 Burpees
*OH Farmer Carry to be completed Single Arm with DB overhead.
*Scale the load of DB.

Post time to Members area. Compare to 12/28/17.

TODAY’S STRENGTH TRAINING:

“The Back #2”
1) 5 minutes Hip Extensions
2) Giant Set of the following, rest 3 minutes after each set, 4 total giant sets:
Wide Grip Pull-up x 8 (scale: Partner Assist)
Dumbbell Pullover x 15 reps, on med ball
Wide Grip Bent Over Barbell row x 12 reps
Kettlebell Row on GHD x 10 reps

Post reps for part 1 and reps/loads for part 2 to Members area. Compare to 01/23/19.

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