Monday 9/25 WOD


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PERFORMANCE:
A. OHS  Build to a Solid single in 12 Min:
B. EMOM x 10 Min:
odd: 7-10 UB CTB/COVP ( do not tear)
even: 30 DU
+
''Tight Spokes"
15 Min AMRAP:
60/45 Cal Row as Buy In then..
60 Double-unders
10 Overhead Squats @ 115/75#


FITNESS:
A. Tech Warmup x 10 sets: :Snatch Deadlift + Hang Power Snatch + OHS @ 31X1( only OHS at tempo) :  rest as needed 
# All Start with dowel rod then add with SMALL increases EG: 12-22-33-38-43 . Only increase if OHS is solid as rock 
+
''Tight Spokes''
15 Min AMRAP:
60/45 Cal Row as Buy In then...
60 Single-unders
10 Overhead Squats/ OH Lunges  @ 75/55#


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