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WOD – April 27, 2015

Thanks to Paul Castaneda and Marco Coppola for coming out and running the  Outlaw Camp this weekend!  There were many PRs and they dropped a ton of knowledge on how to move efficiently.  Jarett hit a 235lb snatch and Dan got 215lbs!  TJ Hit a 315lb clean, Ray got a 225lbs clean and jerk and Javi 215lbs!  Kyle hit a big PRd at 215lb and Christina clean and jerked 110lbs!  It was a great camp and we had a lot of fun hosting it!  

Work Out of the Day

 

Hang Snatch 1-1-1-1-1-1-1 (80% of 1rm)

then,

“Nancy”

5 rounds for time of:

400m run

15 overhead squats, 95/65lbs

Post loads and time to beyond the whiteboard.

Basics

3 x max effort unbroken ball slams, 30/20lbs

5 rounds for time of:

400m run

15 overhead walking lunges, 30/20lbs

Post reps and time to beyond the whiteboard.

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