5.16.2014

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Zane Williams at Black Sheep – Photo Cred – Michelle Cavender

SWOD

10 Minute EMOTM

1 Snatch Grip Deadlift

1 Hang Power Snatch

2 OHS

1 Snatch balance

WOD

A little throwback to last fall… Who can remember this WOD?

 Lurong Living Challenge WOD#3

5 min time cap of:

-Descending ladder of Hang Power Cleans

-Ascending Ladder of Shuttle Sprints

10 HPC

20 m Sprint

8 HPC

40 m sprint

8 HPC

60 m Sprint

4 HPC

80 m Sprint

2 HPC

100 m Sprint

*Rest 5 min from time cutoff…then as a class do;

6 – 100 Yard sprints

Rx – 115/75

Comp – 135/95

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