17-NOV-14

A.

Group Joint Warm Up

500m Row

-3 rds NFT

30 DU’s

15 KBS

15 Squats

4 Muscle Ups  (transitions on low rings)

 

B.

Olympic:

Power Clean + Front Squat

EMOM 8 min @ 85-90%

 

C.

WOD: 3 Rds

30 Wall Balls

21 Power Clean 95/65#

12 T2B

 

D.

Cool Down:

4 min row

Min 1 @ 27 s/m

Min 2 @ 24 s/m

Min 3 @ 21 s/m

Min 4 @ 18 s/m

 

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