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August 19. 2013

Strength

EMOM for 16 Minutes

Odd 3 x Power Snatches
Even Max sustainable set of Pull-ups


Add some weight from last time and try to increase your pull-up count from before.  If you’re still working the bands choose one that gets you a set in the 3-5 rep range. 

WOD

AMRAP 12 Minutes
20 Box Jump 24/20″
20 Kettlebell Swing 24/16kg

Off Ramp

Work the same movements and rep count today. Choose an appropriate box and Kettlebell.