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Kenadi Woods – hometown HERO WODs tomorrow 5/5 at 10 am and 11 am

May 04, 2018

Tomorrow is the last of our Kid HERO WODs celebrating the life of our hometown HERO Kenadi Woods.  Join us at 10 am or 11 am.

“Kenadi”

9 Min AMRAP/AMREP

 

(Synchronized)

4 Power Snatches

3 Overhead Squats

18 Box Jumps (24/20)

 

Weight – 135/95 LBS Scaled – 75/55 LBS

  

At 3-2-1-Go, Athletes will perform each rep with synchronization. Athletes may choose to power snatch or squat snatch, but the fourth squat snatch may not count as the first Overhead Squat. The final snatch must be locked out before the first OHS squat may begin. Once the final synchro OHS squat is performed athletes will perform synchro box jumps. Judges are looking for both athletes to be standing on top of the box with knees locked and hips completely open before the next rep will begin.

“Jaxon”

12:00 Cut-off

Two Rounds for Time EACH

9 Thrusters 95/75 Handstand static hold

17 Unbroken Double-unders Front rack, bottom-of-squat static hold 95/75

13 Toes-to-bar Static dead hang

**Cash-out: 26 Rope Climbs 15 ft. (Split as needed)

 

“Jaxon” – Scaled

9 Thrusters 75/55 Overhead Barbell Hold 75/55

51 Single Unders Front rack, bottom-of-squat static hold 75/55

13 Knee-ups Static dead hang

**Cash-out: Plank single arm DB row 35/20  8 Rows = 1 Rep. Goal is 26 Reps.

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