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WOD - Friday, 8/17/2018


Tempo KB Front-rack squats (2 KBs)
2 x 9
3 reps 3/3/0/0 (:03 descent, :03 hold at bottom)
3 reps 2/2/0/0 (:02 descent, :02 hold at bottom)
3 reps 0/0/0/0

Athlete picks weight (9 reps total per set)

A. Strength: Pause Front Squats + Pause Jerk Dip (18:00)
4 x 3 + 3 @ 75% of 1RM FS (3 second pause at bottom of movement all six movements)
The should be challeneging. Athletes should maintain an engaged core throughout the entire movement - especially the botton. Take a big breath into your belly before your descent and hold you core as much as possible. Exhale on the way back up.

B. Conditioning
For time:
100 Burpee box jump-overs (Open standard)

Time Cap: 15 minutes

Get into a rhythm and go...and then keep going.
You may scale height of box, volume, and stepping up.
Compare to 6/1/2018

Extra Credit: GHD Sit-ups

4 x 10-25

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