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WOD – Monday – 02/17/14

Derek Vince Corey Phil John

Derek Vince Corey Phil John

A) Front Squats
8 reps @ 70%
6 reps @ 75%
4 reps @ 85%
2 reps @ 90%
Max reps @ 80%
Take your best guess at your 1rm and stick to the percentages.
Record your max reps including weight used. Eg: 215 x 7
B) AMRAP 3:
 – 4 Alt pistols (scale to 8 goblet squats 53/35)
 – 8 Alt KB Snatch 53/35
Rest 3 Mins
C) AMRAP 3:
 – 4 Thrusters (115/75)
 – 8 ring rows
Rest 3 Mins
D) AMRAP 3:
 – 8 KB Swing
 – 8 Wallball

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