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Monday 06/02/17

Congrats to Matt D for taking out the Masters League Competition on Saturday! The ROD is super proud of you Matt!

Congrats to Matt D for taking out the Masters League Competition on Saturday!
The ROD is super proud of you Matt!

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Skill WoD: "Holding The Standard"

Alternating 'EMOM' x 10 Minutes:

Odd Mins: 5 Strict Pull Ups

Even Mins: 10 UNBROKEN Overhead Squats (42.5 / 30 kg)

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  • 'EMOM' = Every Min On the Min.
  • Add weight to the pull ups if able to.
  • Barbell as written to be unbroken. Pull ups however do NOT need to be.
  • Scale As needed.

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2 Minutes Rest / Transition into....

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WoD: Open Workout "11.1 / 14.1"

AMRAP in 10 Minutes:

30 Double Unders

15 Power Snatches (35 / 25 kg)

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  • Really 'long' 10 minutes if you go out too hot. Be aggressive but fins a pace that works for you & break up the reps on the barbell early!
  • Compare to 12/01/16

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Post run split time & number of rounds/reps to Beyond The Whiteboard.

scores1.6:2:17

scores2.6:2:17

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Work out of the day
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Rooftop of Dreams
ROD

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