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January 23rd – Ropes

Strength/Skill Hang snatch + full snatch + OHS every 2 minutes x 6: If you cannot perform the full snatch movement for any reason, use the power snatch instead. For those competent in these movements, increase in weight as you go. For others use light weight and practice form and quickness.

WOD For Time

5 Rope Climbs (mod-25 pull ups/ring rows +25 knee raises = 5 ropes)

30 OHS (115/75)

200 DU’s (2-1 singles)

(Time Cap 12 Min)


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