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Friday 12/30 WoD

29
Dec

Friday 12/30 WoD

STRENGTH/SKILL:
Power Jerk 5RM
(TIMECAP: 20:00)

WOD:
3 Rounds For Time:
15 Hang Squat Snatch, 95#/65#
15 Box Jump Overs, 30″/24″
(TIMECAP: 15:00)

SCALING GUIDE
Hang Squat Snatch: Athlete should be able to work at a rate of 10-12 reps/minute.
MOD1: Scale load accordingly.
Box Jump Over: Athlete should be able to work at a rate of 10-12 reps/minute.
MOD1: Scale height
MOD2: Step ups

EXTRA WORK:
1) Overhead Squat 6RM

2) HSPU Intervals
2:00 Max Handstand Pushups
2:00 Rest
1:30 Max Handstand Pushups
1:30 Rest
1:00 Max Handstand Pushups

TARGET INTENSITY: 8.5

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