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On RAMP WOD 1/19/2015

Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, then Burgener warm up + skill transfer exercises. Then 3x high hang snatch, 3x hang snatch, 3x snatch. Strength: Snatch: 7 rounds – Every 90 seconds, perform 2x snatch. Work up to a max double for the day. Work Capacity: “Helen”. Complete 3 rounds for time […]

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OD Wednesday 8/20/14

Baseline: Pre-SOP and box breathing, then ROM Drills. 20 minutes of grinder PT. Endurance: LSD run, ruck or swim. Baseline WOD: “Grace”. Complete the following for time: -30x clean and jerk (135#/95#) Durability: SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

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