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08/06/2014 WOD

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Wednesday 08/06/2014


Upper body prep- DEMO
Lower body Prep- DEMO

Warm Up:

Row 1000/Run 800M-
Clean and Jerk Warm-up

20 Minutes
Level 1 – Clean and Jerk Practice
Level 2/3-Clean and Jerk 5x(1)93%

*If feeling good, May go heavier. Listen to body, Don’t force a Pr attempt.


18 Minute AMRAP:

2 Rope Climbs or 4 Sub from floor
10(5 per) KB Thrusters (25,15)(35,25)(45,35)
20 Cal Row

Extra Credit:
35 Min easy Row/Run/Airdyne

May mix modalities, Just keep moving@ easy pace for 35 Minutes.

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