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Workout Of The Day – Thursday 11/29/2018

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WOD

Strength
Every 90secs for 15mins
2 Bear Complex 

Metcon
CFH Winter Challenge Event 3
8mins time cap – Ladder
1 Bear Complex 95/65
1 Bar MUs
2
2
3
3
.
.
.
*Reps go up by 1 rep each round


OLYMPIC LIFTING

Part1:
Snatch Push Press + OHS
2+2 x2 @50% (1RM Snatch)
2+2 x2 @60%
2+2 x1 @70%
1+1 x1 @75%
1+1 x2 @80%

Part2:
Snatch + Hang Snatch (below knee)
1+2 x2 @50% (1RM Snatch)
1+2 x2 @60%
1+2 x1 @65%
1+2 x3 @70%
1+2 x2 @75%
1+2 x2 @80%


#CFHextracreditchallenge

November
After each WOD, complete:
3 sets x 5 reps of False Grip Ring Rows.
3 sets x 5 reps of Seated Rope Climb/Pulls.
3 sets x 5 reps of Russian Dips.
OR;
If you have MUs on you, work toward stringing together as many as possible.