Wednesday

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Hailey is heading of to Miami Thursday to compete with the big dawgs at Wodapalooza. Be sure to wish her good luck before she takes off. 

Class WOD
Strength:
5 Sets Climbing in Weight:
12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks
WOD:
5 RFT:
12 Wall Balls, 20/14
12 Burpees

2016 Open Athletes
1. Clean and Jerk
EMOMx10: 1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, climbing

2. Barbell Cycling
5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing
You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets.

2016 REGIONAL ATHLETES
1. Clean and Jerk
EMOMx10: 1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, climbing

2. Barbell Cycling
5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing
You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets.

3. Gymnastics Skills
A. Practice a handstand in place – once you are inverted, no moving your hands
B. Practice turning on your hands 180 degrees in both directions.

4. Burner Conditioning
5 RFT:
12 Wall Balls, 30/20
12 Burpees

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