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Friday 9/30 WoD

29
Sep

Friday 9/30 WoD

Don’t forget:  We’ll be at The Winery at La Grange (Haymarket, VA) on Saturday from 2pm-6pm. 

Details Here!


STRENGTH/SKILL:
Stiff Legged Deadlift 8RM, then 90%x8x2
(TIMECAP: 20:00)

 

CONDITIONING:
For Time:
40 Burpees over Bar
15 Power Snatch, 135#/95#
(TIMECAP: 5:00, TARGET INTENSITY: 9.5)

SCALING GUIDE
Burpees: Goal is to finish in 2:30-3:00 or less. Scale range of burpee accordingly to hold intensity
Power Snatch: Goal is to finish in 1:30 or less. Reduce weight accordingly.

 

EXTRA WORK:

1) Front Squat 7RM, then 90%x7x3

2) Row 35 minutes @ RPE6

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