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COMP WOD – 30 June 2021

By 30 June 2021January 4th, 2024No Comments

Day 2

 

Warm Up

 

3rds

Row 500m

1 round strict cindy

 

Barbell warm up

 

Strength

 

No foot no hook clean* 6×3 – 70%

 

*Set up with feet in receiving position and no hook grip on the bar.  Feet should remain in the same spot throughout the lift

 

Tempo back squat 2×3, 2×2, 1×1 – tempo 30X0

 

Snatch grip BTN SOTS press 4×5

Dumbbell Bent over row 3×8

 

WOD

 

For time

 

5rds

500/400m Row

20 Push ups

10 TTB