WOD Thurs 1-12-17

CROSSFIT

SKILL / LIFT:
EMOM 12
MIN. 1: 1 Power + 1 Full Clean (Work to a heavy set)
MIN. 2: ADV & INT = 10 Ring Dips / BEG = 5 BANDED Bar Dips w/ a 3 Sec. Negative.
MIN. 3: ADV & INT = 6 Strict T2B / BEG = 6 Kipping Knee’s to Hip Crease
WOD:
“BLANKA”
For Time: (20 Min. Cap)
21-18-15-12-9
Wall Ball (20/14) (16/10) (14/6)
T2B 
Cal. Row 
*At the end of each round Squat Clean:
AT RD21 DO 15 SC @ A(115/75) I(95/65) B(75/55)
AT RD18 DO 12 SC @ (135/85) (115/75) (95/65)
AT RD15 DO 9 @ (185/115) (135/95) (115/75)
RD 12 DO 6 @ (225/145) (165/115) (135/95)
RD 9 DO 3 @ (275/175) (185/125) (165/115)

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