1.9.2017

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November 6, 2020

WODOpen Workout 12.2

MEN - includes Masters Men up to 54 years oldProceed through the sequence below completing as many reps as possible in 10 minutes of:75 pound Snatch, 30 reps135 pound Snatch, 30 reps165 pound Snatch, 30 reps210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years oldProceed through the sequence below completing as many reps as possible in 10 minutes of:45 pound Snatch, 30 reps75 pound Snatch, 30 reps100 pound Snatch, 30 reps120 pound Snatch, as many reps as possible

Rest then Complete SWOD

SWODBack Squats4x9 @ 70%

METCON

Metcon station workout:60 sec on, 20 seconds off for 3 rounds, 1 minute rest between rounds1. Rip stick (RS) overhead slap shot (note: switch sides at 30 seconds)2. RS static lunge with a push press (Note: switch legs at 30 seconds)3. TRX Low row4. Med ball lunge with bounce (bounce to the same side as the forward leg and alternate legs and sides)5. Med ball burpee

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