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Friday, December 4 2015

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WOD: A. 1 power snatch to 1 snatch balance to 1 hang squat snatch EMOM for 4 minutes: 1 rep @ 60-70% rest 2 minutes, adjust weight EMOM for 4 minutes: 1 rep @ 70-80% rest 2 minutes, adjust weight 5 minutes to build up to a heavy squat snatch B. For Time: 44 Russian KBS 32kg/24kg 1000m run 22 chest to bar pull-ups (55 and over regular pull-ups) 800m run 36 Russian KBS 32kg/24kg 600m run 18 chest to bar pull-ups (55 and over regular pull-ups) 400m run 28 Russian KBS 32kg/24kg 200m run 14 chest to bar pull-ups (55 and over regular pull-ups) Check out Mason Dixon’s menu for next week! Dec 7 To place an order, click here. Orders due by noon on Friday.

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