11.12.16. WOD
November 11, 2016
Member Monday
November 14, 2016

11.14.16. WOD

317sa0163

Tempo Overhead Squat

6 x 3 @70-75% of Snatch 1RM or moderate weight. 

@31×1. Rest 90s. 

– 3 seconds down, 1 second at bottom, explode up, 1 second at the top. 

  • Add 10# from last week if possible.

——

“Sixty” 

For time:

30 Power Cleans (155, 105)

30 Front Squats (155, 105)

——-

L3: (135, 95)

L2: (115, 75)

L1: (95, 65) 

10:00 Cap

*Compare to July 11th*

—–

Extra Credit: 50 banded leg curls each leg

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