Daily WOD

10 Min to find 1rm of Jerk Complex (1 Split Jerk+1 Push Jerk)

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This so cool… Nowadays, not even a big deal lol.

                                                     

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Competitors Edge

Clean Complex (3 Pulls+1 Squat Clean+2 Front Squat) 7X1

then

2K Row

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WOD

150 Dubs
15 OH Squats 155/105#
100 Dubs
10 OH Squats
50 Dubs
5 OH Squats

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THANK YOU!!!

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Squat Snatch 5X3 @ 75%

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Competitors Edge

Back Squat (highly recommended you do this BEFORE Fran)
5@75%-3@85%-1+@95%

then

Tabata 4 Min Each
HSPU
Pistols
Ring Dip
Dubs

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WOD

“FRAN”
21-15-9 Reps of
Thrusters 95/65#
Pull-ups

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Please Post Loads and Scores to Comments.

THANK YOU!!

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Warmup/Mobility for 20 Min

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Here are some of the positions we’re going to try to get you in during mobilization today…

And finally…

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WOD

20 Min AMRAP
150m Run
5 HSPU
10 Wall Ball
15 Box Jumps

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Please Post Loads and Scores to Comments.

THANK YOU!!!

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