150909 – Rumors

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Rumors are carried by haters, spread by fools, and accepted by idiots.

Outlaw – stick to the program.

BBG

  1. Scott’s Press 3×8.  AHAP.  Focus on rock-bottom position… glutes to calves, belly to quads, chest vertical.
  2. Hang snatch (just below knee). 5×2 @70%
  3. BNCG Split-jerk (from boxes) 3×5 @70% C&J.  Focus is head-thru and forward.

Cond/BB Cycling

Alternating EMOM for 10:00-

Even: 6x Thruster @115/80#.  Full extension and pause at top.

Odd: 30x DUer

 

CFV Wed WOD

Power clean 3, 3, 3, 3, 3

Front Squat 2, 2, 2, 2, 2

Clean (full squat) 1, 1, 1, 1, 1

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