8.23.2018

SWOD

Technique work:

 20 minutes working on speed under the bar
Squat clean:
Halting clean dead lift to knee, back to the floor into 1 slow squat clean (3 seconds to hip then full speed to finish) + 1 full speed squat clean
*Do not exceed 75% of 1RM

WOD
“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Spartan WOD
100-80-60-40-20
Double Unders
25-20-15-10-5
Cal Bike

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