2016 Week 2 WOD Programming Preview

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MONDAY (Noon Class is Cancelled)SWODBS 3@70%, 3@80%, 3+@90%

WOD"Mean Diane"21-15-9Deficit Deadlifts (on 25 lb plates) 155/105 Comp= 205/135Deficit HSPU (45# plates) Comp= Parallettes400 m run or 500 Meter row after each round

TUESDAYSWOD Press3@70%, 3@80%, 3+@90%

WOD100 pistols (MOD = 300 Air squats)EMOM do 3 burpees

SPARTAN WOD OPTION

WEDNESDAYCOACH DAVE'S

THURSDAYSWODDeadLift3@70%, 3@80%, 3+@90%

WODOPEN 15.314 min AMRAP7 MUs50 WBs100 DUs

SPARTAN WOD OPTION

FRIDAYSWODFront Squat3@70%, 3@80%, 3+@90%

WOD1 mile run/row/bikeThencomplete in any order:10 rope climbs10 Full Snatches 155/10510 Full Cleans 225/155Then1 mile run/row/bike

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