Wednesday the 4th

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I.
3 Rounds
14 Ankle Rotations
:30 HS Hold
10 KB Swings

II.
3 Rounds
15 Deadlifts 235/170#
18 Toes to Bar
21 Box Jump Overs 24/20″

III.
Snatch 3×5 @80%
Bike 600m for Rest between sets.

IV.
5 Rounds
5 Dumbbell Strict Press
Straight Into
10 Dumbbell Push Press
Rest 60s

V.
Accumulate 5minutes of Goblet Squat hold in 10 minutes or less.

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1 Comment

Filed under 3 Rounds, accessory work, crossfit, Olympic Weightlifting, strength & conditioning, WOD

One response to “Wednesday the 4th

  1. judith

    HAPPY NEW YEAR everyone.
    I hope to be more involved in 2017.
    Thanks Manolo for keeping me informed.
    Judith

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