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01/10/2014 WOD

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Friday 01/10/2014

Click on the link to see the First Maverick New Letter of the year and of course Flavor Flav Terry as the Athlete of the Month!  

WOD:

Time Cap: 15 minutes

10 Overhead squats (155 / 105 lbs)

10 Box jump overs (24” / 20” box)

10 thrusters, (135 / 95 lbs)

10 Power cleans (205 / 125 lbs)

10 Toes to bar

10 Burpee muscle-ups

10 Toes to bar

10 Power cleans (205 / 125 lbs)

10 thrusters, (135 / 95 lbs)

10 Box jump overs (24” / 20” box)

10 Overhead squats (155 / 105 lbs)

Levels

Use the following % of your 1 Rep Max Clean/Jerk

55% for OHS

45% for Thrusters

70% Cleans

Options for Burpee MU Sub:

Burpee C2B

Burpee Pull Up

Burpee Jumping Pull Up

Comments: 4

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