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WOD - Wednesday, 1/16/2019

WU.
With an empty bar or PVC
4 Hang snatch high pulls (1" above knee)
4 High hang snatches (Pockets)
4 OHS
4 Snatches (mid-shin)
x 3


Metcon
Every 3 Minutes x 6 (18:00)
6* Bench Press
6* Pull ups, (C2Ring Rows)
6* Weighted Sit ups

 

add 2 reps to each movement every new round. You must complete all reps in previous Round in order to add the reps.
Round two: 8/8/8, round three = 10/10/10, 12/12/12, 14/14/14 , If you do not complete all the reps in a round back back to the previous number. For example, if you couldn't finish 12s, do 10s the next round. Score is total reps.
Rx = 115/75
Rx+ = Bench = 135/95, C2B, GHD SUs, starting at 10 reps each movement and going up 2 from there. 10s, 12s, 14s, 16s, 18s, 20s.

Extra Credit
3 RFT
15/10 Cal Bike
15/10 Cal Ski
50 Double Unders
Lets get your engine purrrrring for The Open.

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