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CrossFit Scranton WOD 1/30/14

WOD:

“Beauty and the Beast”

For Time
21-15-9 reps of
Strict Press m:95lbs f:65lbs
Strict Ring Row

Rest as needed

21-15-9 reps of
Wall Ball Shots 10′ m:20lbs f:14lbs
Kettlebell Swings m:53lbs f:35lbs

Rx Plus

Complete 50 reps of the following complex
Power Snatch
Hang Snatch
Overhead Squat
Every time you break complete 10 HOD Push Ups.
Bar must be touch and go off the ground. Resting at open hip and overhead is allowed.
m:75lbs f:55lbs

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  1. January 29th, 2015 at 20:55 | #1

    Rx Plus
    Complete 50 reps of the following complex
    Power Snatch
    Hang Snatch
    Overhead Squat
    Every time you break complete 10 HOD Push Ups.
    Bar must be touch and go off the ground. Resting at open hip and overhead is allowed.
    m:75lbs f:55lbs

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