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Rowing, STO, and DUs for 5/12/2017

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Tomorrow’s CFE on pushups and inversion will be at 11am.

We are starting today’s WOD with some snatch work.  This weight should be light to help you concentrate on form.  When you catch your power snatch, plant your heals in your ideal squat position.  You will then reset briefly before overhead squatting.  Then, put the two together for a squat snatch.

Industrial Athletics WOD for 5/12/2017 :

Olympic Lifting Accessory Work:
EMOM 10 Min:
1 Power Snatch (65% of Max Snatch)
1 Overhead Squat
1 Squat Snatch

MetCon:
For Time:
Row 500m
2 Rounds
12 STO (115/75)
40 DUs

6:30pm – Olympic Lifting with Forged Steel Weightlifting Club

Comments: 1

  1. Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Row 500m
    2 Rounds
    12 STO (95/65)
    30 DUs

    Brass:
    For Time:
    Row 500m
    2 Rounds
    12 STO (75/55)
    30 DUs or 90 SUs

    Bronze:
    For Time:
    Row 500m
    2 Rounds
    10 STO (65/45)
    75 SUs

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