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8/9 WOD: C&J

Burnet Rd & South WOD: 

Strength:
7×1 Clean and Jerk

THEN
3 Rounds:
6 Ground 2 OH 135/95
200 m Run
12 Chest 2 Bar Pull Up

Burnet Rd Women’s Only WOD: 

Strength:
5×3 Front Squat with 2sec pause

THEN
6 Rounds:
8 Alt. DB Snatch
12 Alt. DB Push Up *Switch each rep

Westlake WOD: 

Skill:
Kipping Pull Up
Hollow Body

3 Rounds:
6 DB G2OH (M55/W35)
400 m run
12 renegade row – one DB

 

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