Wednesday 11/29 WOD


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PERFORMANCE
5 Min Prep...
A. EMOM x 5 Min 1 Snatch @ 65- 85% max all perfect reps
5 Min Prep.. 
B. EMOM x 5 Min: 1 Clean & Jerk @ 65- 85% all perfect reps
+
''EndZone''
5 Min AMRAP  85-90% Effort:
1K/800m Row
AMRAP GTO @ 135/95# in remaining time
rest 5 min
+
5 Min AMRAP @ 85-90% Effort:
750/600m Row
AMRAP KB Swings @ 70/53# in remaining time
rest 5 min
+
5 Min AMRAP @ 85-90% Effort:
500/400 M Row
AMRAP DU in remaining Time


FITNESS:
5 Min Prep...
A. EMOM x 5 Min 1 Snatch @ 65- 85% max all perfect reps
5 Min Prep.. 
B. EMOM x 5 Min: 1 Clean & Jerk @ 65- 85% all perfect reps
+
''EndZone''
5 Min AMRAP  85-90% Effort::
45/35 cal Bike
AMRAP GTO @ 115/75# in remaining time
rest 5 Min
+
5 Min AMRAP @ 85-90% Effort:
35/25 Bike
AMRAP KB Swings @ 53/35# in remaining time
rest 5 Min
+
5 Min AMRAP @ 85-90% Effort:
25/15 Bike
AMRAP DU in remaining Time


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