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20
Nov

Thursday 112113

WOD

Open 11.5
20 minute AMRAP:
5 Power Cleans (145/100)
10 Toes to bar
15 Wall Balls (20/14)

WOD Strategy

20 minutes can be a long time, so we must choose a weight on the power clean that we can do 5 unbroken reps for at least 6-8 rounds. When we get to toes to bar we want to try and go unbroken for the first few rounds. Fatigue will eventually kick in and this is when we must break up the toes to bar into manageable sets. We do not want to go to failure on the toes to bar, because then we will be forced to do singles and this will cost us a tremendous amount of time. The same strategy can be used for the wall balls. The first few rounds can be done unbroken. However, in order to continuously keep a steady pace it would be best to break the wall balls into sets that you can maintain over the entire 20 minutes(3 sets of 5, 2 sets 8/7, or 10 and 5).

Fitness

500m row for time

Sport

Snatch Skills
7 sets of: 3 High Hang Snatch High Pulls + 1 Squat Snatch – keep it light and work on form

25 Days of Christmas

500m row for time