WOD September 26, 2016 (Monday)

Tabata Hollow rock and superman -switch every 20 seconds between the two movements.

EMOM 12 Minutes 1 full snatch plus 1 OHS with pause at bottom
Recommended weight is 60-70% of 1 RM snatch. You can increase weight from minute to minute.

For Time: KAREN Time cap: 20 minutes
150 Wall Ball shots for time 20/14

This work out is all about efficient pacing and pushing through your comfort zone, stick to a split and stick with it all the way, go all out near the end, try to get on the board for this classic benchmark WOD!

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