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April 3, 2014

Strength

EMOM for 10 Minutes

3 Overhead Squats

Work up to a light  load and perform 3 Overhead Squats every minute for 10 minutes.  Practice squat snatching your first rep if you can. If you are new to the movement power snatch the bar and ride it down into the bottom of your first squat.

WOD

50 Wall Ball Shots 20/14lbs 10/9′
400M Run
30 Burpees
800M Run
30 Burpees
400M Run
50 Wall Ball Shots

Off Ramp WOD

25 Wall Ball Shots 20/14lbs 10/9′
400M Run
20 Burpees
800M Run
20 Burpees
400M Run
25 Wall Ball Shots

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