10/12/2012 – WOD

Skill/Strength
Every minute for 10 minutes perform 2 Squat Snatches
*Min 1-3 = 70% of 1RM
*Min 4-6 = 80% of 1RM
*Min 7-9 = 85% of 1RM
*Min 10 = 90% of 1RM

Conditioning
4 Rounds For Time
7 Muscle-ups (sub: 14 Ring Rows, 14 Dips)
Run 400m

Midline
A) 3x Max Effort L-Sit (Rest 45 sec)
B) 3×15 GHD Weighted hip extensions (Rest 45 sec)

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