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12/9/14

8
Dec

12/9/14

Warm-up:
200m run, then 3rds of:
30sec HS Hold
5 Strict T2B @2111

Strength:
1a) Push Press 3×10 @75%
1b) Single Arm KB Row 3×10 each arm

WOD:
For time
30 Cal Row
25 Power Clean (135/95)
20 S2OH
15 Burpee Box Jump (24/20 no higher!)
10 Muscle-up (sub 15 pull-up/15dip)
5 G2OH

https://www.youtube.com/watch?v=mCUmi2oqlvA