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ORW WOD #1 - "BREAKAWAY"
2005 meter row - tie break score
28 box jumps 24/20
28 hang snatch 95/65
28 pull ups
28 hang cleans 135/95
28 burpees over bar
Rest 60 seconds (mandatory)
19 box jumps (30/24)
19 hang snatch 115/75
19 hang cleans 155/105
19 burpees over bar
Score = total time including rest; note time of rower for tiebreak
Extortion 1-7 WOD #3 "Broken-Unbroken" Modality: Strength For this workout, choose a bar and and a weight (record this as your total weight). As quickly as possible, perform 17 shoulder to overhead reps using any technique(Push press, strict press, jerk). Then re-position the bar and perform 30 front squats. Following the front squats repeat 17 shoulder to overhead reps. Movements must be unbroken. You may rest at any stage but you may not put the bar down. Score is your heaviest weight divided by the time taken to complete the entire workout. 17 Shoulder to Overhead 30 Front Squat 17 Shoulder to Overhead For time Must be unbroken Score is weight (in pounds)/time (in seconds)