Thank you for your service, Jamaal. You’re welcome anytime on the stable platforms at my gym.

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WOD 150916:

BBG

EMOM for 7:00-

2 T&G Power Snatches – begin around 60% of max Power Snatch and work to a max double for the day

Strength/Skill

5 rounds of:

:30 ME Front Squats @ 70%
:30 Rest
:30 Shoulder Taps (back facing wall)
:30 Rest

Conditioning

1) 3 rounds for time of:

4 Rope Climbs 15′
20 Pistols (alternating)

*Rest 10:00 between 1&2.

2) 4X500m Row – all out each set

Rest 1:1