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OBCF WoD 10.19.2016

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Strength/Skill

Snatch and Clean and Jerk Progression
With a Running Clock
EMOM x 6 – 1 Squat Snatch @ 90%
Rest 4 Min
EMOM x 6 – 1 Squat Clean and Jerks @ 90%

Conditioning

In 5min Window
50 Wall Balls Then AMRAP
12 KBS 53/35
12 Burpees
Rest 5 Min
In 5min Window
35 Wall Balls Then AMRAP
9 KBS
9 Burpees
Rest 5 Min
In 5min Window
20 Wall Balls Then AMRAP
6 KBS
6 Burpees
**Wall Ball Rx – 20/14 10′ Target

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