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WOD 151230:

BBG

EMOM for 7:00 (7 total sets)-

1 Power Snatch @ 80% of 1rm PS

Strength/Skill

1a) 5X3 @ 75% Paused Front Squats (3 count pause in bottom, no bounce to stand) – rest 90 sec.

1b) 4X30 seconds Ring Lockout Holds (hold lockout at finish position of dip) – rest 90 sec.

Conditioning

For time:

30 Wall Balls 20/14#
20 Box Jump Overs 24/20″
40 Pullups

Rest 1:00

30 Wall Balls 20/14#
20 Box Jump Overs 24/20″
25 C2B Pullups

Rest 1:00

30 Wall Balls 20/14#
20 Box Jump Overs 24/20″
10 Bar Muscleups