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Friday 8/4 WoD

3
Aug

Friday 8/4 WoD

SKILL/STRENGTH:
Power Snatch + Snatch Grip Push Press + Overhead Squat + Snatch Balance
Build to Max

TIMECAP: 20:00

WOD:
30-27-21-15-9 For Time:
Row Calories
Wall Ball, 20#/14# to 10’/9′

TIMECAP: 12:00
GEAR: 3

SCALING GUIDE
Row: For athletes who need to reduce the volume in order to sustain high intensity, bring the rounds down to 21-18-12-6, or 18-15-9-3.
Wall Ball: Athlete should be able to complete the first round two rounds in no more than two sets, the last two rounds unbroken. Scale load and/or and/or height accordingly. If you have the following three things: advanced athletes 30# medicine balls (20# for females), and a sadistic nature – apply at your discretion.

EXTRA WORK:
Front Squat
4RM

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