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WOD

By 0
12 November 2014

Today’s WOD

WARMUP

Snatch Prep
2-3 Rounds
10x Dislocates
10x Wall Angel
10x Samson Lunge
10x Banded YTW
2-3x KB Arm Bar

MOB during QOD

STRENGTH

10 Min
Build to ~70% of 1RM Snatch

EMOM x7 Minutes

1x Snatch Grip Deadlift
1x Hang Snatch Pull
1x Full Snatch

WOD

WB + PU + KB + GS + Bu
For Time:

50x Wallballs (20/14)
40x Pullups
30x KB Swing (24/16)
20x Goblet Squats (24/16)
10x Burpees…

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Author:

Raincity Events
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Raincity Athletics & CrossFit Pacific Central
#102 – 333 Terminal Avenue

Vancouver, BC V6A 4C1

Office: 778 383 9316
info @ raincityathletics.ca
© Raincity Athletics Inc. & Simon Damborg
Photos by Julieth Fajardo