Wednesday 11/22 WOD


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PERFORMANCE:
A. EMOM x 8 Min: 1 Squat Snatch - build to a moderate single 
Rest 2 Min
B. EMOM x 8 Min: 1 Squat Clean & Split Jerk  - build to a tough single

+
“RockOn''
On A 12 Min Clock complete 8 rounds of:
20 seconds on/ 10 seconds off
Ab Mat Sit-Ups ( unanchored)
Deadlifts @ 165/115#
DU


FITNESS:
A. EMOM x 8 Min : 1 Snatch Pull + 1 Power Snatch - Start light and build small 
rest 2 min
B. EMOM x 8 Min: 1 Squat Clean & Split Jerk  - build to a tough single
+
“RockOn''
On A 12 Min Clock : 20 seconds on/ 10 seconds off
Ab Mat Sit-Ups ( unanchored)
Deadlifts @ 135/95#
DU


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