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WOD - Sunday, 9/9/2018

WU:
The Microwave
Every :30 x 8 (4:00)
5 KBs (light) + 4 Burpees

Both Parts A and B will be partner/team style.

A. Strength: Power Clean and Jerk (8:00)
With your partner, Work up to a heavy Double (T&G)
Record both top lifts and total weight lifted as a team. (185/200/385)

B. Conditioning

"Happy Jew Year"
In teams of 2 get as far as possible in 30 min...

100 Box Jumps
100 KB Swings (70/53)
800m Run (together)
80 Sit-Ups (synchro - high five at top)
60 Pull-Ups
60 Lateral Barbell Burpees
40 Power Cleans (115/75)
40 Jerks (115/75)
20 Snatches (115/75)
20 Muscle-Ups (scale 30 T2B + 30 Ring Dips)

If you finish a full round go through again with half the reps. So 50,50,400m,40 and so on... If you finish that then Jesus... You are a BAMF.
Split the reps any way you choose - as long as its equal.

Extra Credit: Meal Prep

Set yourself up for success!

For optimal results, keep these three things in mind when you get to preppin':

  • Eat real food.
  • Mostly plants.
  • Not too much.

When coach tells you to meal prep.

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