Competitors (Wednesday, 9/27/17)

 In Competition

kf2015-annamayphotography-0501

 

A. Movement Prep

2 Rounds

10 90/90 Hip IR/ER

2 90/90 Hip Abduction Hold x 12 sec (Each Side)

3 Goblet Squat w/ 10 sec pause at bottom

 

B. Strength

Back Squat

4 x 8, climbing

 

C. Metcon

Partner WOD

4 Rounds For Time:

22 Deadlift (155, 110)

44/30 cal Row

 

D. Metcon

7 min Ladder

4 T2B

4 Power Snatch (135, 95)

6 T2B

6 Power Snatch

8 T2B

8 Power Snatch

10/10….

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