Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1) EMOM 10 min – 2 Power Snatches (climbing)

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then…

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2) Complete 27-21-15-9 of the following for time:

Box Jump (61cm/51cm)

Hang Power Snatch (50kg/35kg)

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TC = 12 min

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Score = Time or TC plus 1 sec/rep missed

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EXTRAS WOD

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OHS 3-3-3-3-3 (80% 1RM)

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Score = Load

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LITE WOD

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1) EMOM 10 min – 5 KB Swings (16kg/8-10kg)

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Score = Load & Reps

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then…

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2) Complete 27-21-15-9 of the following for time:

Step-up’s (51cm/40cm)

Russian KB Swings (20kg/12kg)

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TC = 12 min

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Score = Time or TC plus 1 sec/rep missed

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – We gonna miss the Kingon family who are moving back to Australia today, lunch time class is gonna miss you, safe travels and visit soon. Here we have Nigel and Sheryl completing 14.5 Open WOD yesterday , Josh was MIA from class yesterday.