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ACF WOD – 03.17.14 “Shamrocks, Saints and Shillelaghs!””

ACF WOD – 03.17.14 “Shamrocks, Saints and Shillelaghs!””

**Happy St. Patty’s Day!  Don’t forget your GREEN!!!**

1)  Snatch Complex –  EMOM 10 min:

  • 2 reps Hang Power Snatch
  • 2 reps Hang Squat Snatch

* Stick to a weight you can hold on to and complete the 4 reps unbroken in the minute.  Focus on Full Hip Ext. with a FAST Pull Under.

2) Every 90 seconds for 8 sets:

  • 200m Sprint

* Scale to a distance you can get back each round with 45 seconds of rest before next sprint.


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