S/S/S:
Make up Monday or Tuesday
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Video courtesy of ParadisoCrossFit1.
Snatch High Pull
5×3
As heavy as possible
Post weight to comments/ LogWOD
.
WOD:
15 AMRAP:
15 Burpee to Plate 45/25 (25/10)
15 Plate to Ground-to-Overhead
15 Double Unders
For Burpee to Plate, keep hands on plate as you put it on the ground, drop chest to plate, then stand all the way back up, while holding the plate. Plate G2OH, some part of the plate touches the ground at the bottom, arms, hips, knees fully locked out at top w/plate OH.
Post rounds to comments/ LogWOD
.
Xtra:
3XMax Reps chest to Bar Pull-Ups
Rest as needed between sets
3×15 Reverse Hypers
.
Homework (done on your own outside of class):
20 slow back extensions
Vertebrae by vertebrae, slow and controlled.
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