Thursday 10/17/13 Tracy's WOD



SKILL:

 3x3 Turkish get ups on each side

 WOD: Members WOD Day

 Tracy's WOD

 3RFT

Squat clean from each position 

 1,2.3   RTG 155/115   RX 135/95

 10 Alternating slam ball/wall ball 
-(5 each)  20/10

 5 OHS RTG 115/85   RX 95/65 
-(change weight from cleans)

 10 step ups with weight 

 45/25   alternating legs
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2 comments:

  1. UnknownOctober 17, 2013 at 4:34 PM

    What do you mean from each position on the squat cleans?

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  2. Sweat Factory CrossFitOctober 20, 2013 at 2:51 PM

    Start in position 1 ( knees slightly bent and bar just below the hips ) and do a squat clean. Then from the "hang" position. Also known as position 2. Then from the ground, position 3

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