Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RX’ED WOD
WOM JAN 16.2A (http://alwaysfitleague.com/2016/01/08/wom-january-2016/)
Complete 21-15-9-6-3 of:
Power Snatch (60kg/40kg)
Toes to Bar
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Time Cap is 11 min
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At 11 min, immediately move to Jan 16.2B
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*Loading/Scaling variations are indicated below for the different divisions
WOM JAN 16.2B
Find a 1 Rep Max Clean and Jerk
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Time Cap is 6 minutes
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Note: Both WOM’s must be completed within the same 17 minutes
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EXTRAS WOD
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Gymnastics:
Time to 60 C2B Pull-up’s
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Score = Time
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“LITE” WOD
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Scaled WOM Scaled further…
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WOM JAN 16.2A
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Complete 21-15-9-6-3 of:
KB Swing (16kg/8kg)
Hanging Knee Raises
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Time Cap is 11 min
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At 11 min, immediately move to Jan 16.2B
.
*Loading/Scaling variations are indicated below for the different divisions
.
WOM JAN 16.2B
.
Find a 1 Rep Max Clean and Jerk
.
Time Cap is 6 minutes
.
Note: Both WOM’s must be completed within the same 17 minutes
.
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Strong is the new sexy.
