AM & Lunch WoD

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Skill: 

 

7 Minute 'EMOM':

2 Power Snatch (3 Sec Pause in the 'Catch'. Both reps) + 2 Overhead Squats (3 Sec pause at bottom. Both reps)    

• Pausing is a fantastic way to gain positional awareness as well as build strength in these movements in different areas. Feel every inch of what you are doing & hold the standard throughout.

 

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WoD: 9 Min 'AMRAP'

. 3 Power Snatch 6 Pistol Squats 9 DB Rack Lunges (9 e/side)   .

Then the sky fell in & smashed Melbourne !!!........

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PM Rain WoD

 

WoD: Every 4 Minutes:

Row 30 (25) Calories (or Assault Bike 24 (19) Calories)  12 Pistol Squats 4 Rounds, Each for Time.    

 

        . AM/Lunch peeps, Post your 'EMOM' load/s and then the number of round to comments. PM folk, Post your round times to comments.

Reckon a bit of this will be getting used tomorrow! 🙂

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