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Sat 8/3/2013 WOD

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Warm up

W a Partner

Med ball pass 10 each

(stand 3-5FT away from each other)

Med ball Squat and toss 10 each

(stand 3-5ft from each other)

Med ball squat HOLD and toss 10 each

(stand 2-3 ft from each other)

Med ball Hip Toss 10 each

(stand 4-5 FT from each other)

Med ball Sit and toss 10 each

(fleet off floor, sit 1ft away from each other)

Med ball Russian twist and pass 5 each direction

(sit side by side)

Barbell Progressions



High hang cleans

4 EMOM for 6 mins

65% of 1RM

LV 1 use a light weight to practice form



Partner WOD

“Down the mountain”

in teams of two

conplete the following ladder for time

40 Hang power cleans (135/95)

500 meter ski


500 meter ski

40 Rack Lunges (135/95)

20 Hang Power cleans (135/95)

250 Meter ski


250 meter ski

20 Rack Lunges (135/95)

1 partner works at a time

divide the load equally amongst teams



Scale options LV 1 (beginner or scaled)

scale load on cleans or substitue with SDHP (75/55)

scale HSPU w pike push ups on box

scale # of reps

scale load on lunges



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