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Thursday September 13, 2012

Wear shirt. Perform movement.

Warm Up

1 Round of Cindy then you have 2 3 minutes to attempt your max Double Unders. (i.e. unbroken…not how many you can get in 3 minutes)

then:

3 Sets of:

Clean Pulls X 1.1.1

(rest 10 seconds between singles  – weight should be more than your 1RM clean)

rest 90 seconds then:

Ring Rows X 8 – 10 reps

(Squeeze your butt. Point your belly button at the ceiling)

WOD

Five rounds for time of:
Power Clean x 5 reps
(use 75-80% of your 1-RM Power Clean)
Pull-Ups x 10 reps (assisted as necessary)
(chest-to-bar pull-ups for RX)

 

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