YO4 WOD 23/11/18

Warm up and mobilise 

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12 minute emom:

1: 2 x snatch + 1 hang snatch

2: 8-12 strict pull ups

3: 8-12 ring/box dips

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Wod - for time:

400m run

10 snatch 50/35

30 du’s / 60 su’s

150m run

10 snatch 50/35 30 du’s / 60 su’s 150m run 

10 snatch 50/35 30 du’s / 60 su’s 400m run