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WOD - Friday, 9/2/2016

Mobility: Hips, knees, ankles



10 KB snatches (right)

10 KB snatches (left)

10 Prisoner squats

A. Strength: Back Squat (16 minutes)

4 x 3 @80%

B. Conditioning:

For time:

400m run (with medball)

50 Wallballs

50 KB snatches (53/35, 25 each arm, split as you please)

50 Wallballs

400m run (with medball)

Time cap: 18 minutes

Extra credit: 120 Hollowrocks

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