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0 to 100 (real quick)

Great work on the Invictus 1 wod team! Awesome to see such strong effort and some fast times coming in. Be sure to log your score on beyond the whiteboard so that next time it comes up, you're ready to take it down!!

The wod for Friday Saturday is something a little bit different... and a lot a bit intense!

This workout is meant to be a double sprint effort, with unbroken reps (or splitting no more than twice on the barbell) on the way out, and who knows on the way back.

Remember that smooth is fast so although your goal is speed, you will get there almost as fast by focusing on proper mechanics.

Good luck, have fun!





5 rounds of row 150m OR skip 50 reps OR jumping jack 25 reps, 6 pushups, 8 lunges

SKILL: Snatch 7 x 2

Hang Squat Snatch 2-2-2-2-2-2-2 (e90s)

work on footwork and pulling under the bar. Can do a power snatch plus ohs

WOD: 0 to 100

Choose weights that are easy to adjust (i.e. dropping one plate off a side between back squat and STO). Rehearse your movements between the exercises also to dial everything in.

For time:

15 Back Squats, 125/185 lbs (bar loading girls - 25/5/15, guys 45/25)

15 Shoulder-to-Overheads, 135/95 lbs

15 Toes-to-bars

Rest 3 mins

15 Toes-to-bars

15 Shoulder-to-Overheads, 135/95 lbs

15 Back Squats, 125/185 lbs

Scaling: find suitable weights for both movements, some suggested ranges:

FG2: girls: back squat 85-105, sto 55-75 guys: back squat 125-155, sto 75-115

CP: girls: back squat 155, sto 105 (bar loading 35-25) guys: back squat 215, sto 165 (bar loading 45-15-25)

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