Friday 7th November 2014

Warm-up: 10 OH pass with stick > stretch Pecs $ rear Delts > 5 hanging shoulder Ds > 1-arm hang L&R
Tech: KB Squat Snatch
WOD: Nations Series 2014 WOW 1 is a 12min WOD with 4 scoring opportunities.
WOW 1.1 - As many ROUNDS as possible in 6min of
Rx: 10m Handstand Walk, 10 Power Cleans 60/40kg
L1: 40 Wall Walkers, 10 Power Cleans 50/30kg
L2: 20 Wall Walkers, ...10 Power Cleans 40/25kg
L3: 4 Wall Climbers, 10 Power Cleans 30/20kg
A minimum of 2 rounds need to be completed on Rx, L1 and L2.
WOW 1.2 - time it took to complete the first 2 rounds.
1min Transition / Rest
WOW 1.3 - 2min AMRAP
Rx: KB Full Snatch (alternating) 24/16kg
L1: KB Power Snatch (alternating) 24/16kg
L2: KB Power Snatch (alternating) 16/12kg
L3: KB Power Snatch (alternating) 12/8kg
A minimum of 10 reps need to be completed on Rx, L1 and L2.
1min Transition / Rest
WOW 1.4 - 2min AMRAP
Rx: Double Unders
L1: Single Unders
A minimum of 20 reps need to be completed on Rx.

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