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OUR BLOG

Sine Wave

By brett kokoruda | In WOD | on April 23, 2017

Part A:

15 minutes to find your heaviest set of:

1 push press

rest 10s

2 Push Jerk

rest 20s

3 Split Jerk

*Each cluster of 6reps counts as one set. Re-rack quickly between each of the 3 movements and rest the prescribed amount. Record your heaviest cluster.

Part B:

5 rounds

15 Wallballs(20/14)

12 Box Jumps(30/24)

10 DB Snatches(5each arm)(50/35)

8 Handstand Pushups

*ADV: 30/20 Wallballs-50ft HS Walk

Part C:

5 Jefferson Curls

45s Puppy Dog

45s Twisted Cross(each side)

45s Thread the Needle(each side)

45s Puppy Dog

5 Jefferson Curls

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