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OUR BLOG

Wed.1.27.16

By CoachBo | In WOD | on January 26, 2016

Warmup: ROM, dynamic stretches, with PVC – 10 Clean pulls, 10 Power cleans, 10 FS, 10 Split jerk (focus on footwork)

Strength: Clean + Jerk
Warmup: 5/5/3 @ 40/50/60%
Work: 3/3/3+ @ 70/80/90% 1RM

WOD: For Time:
21 KB Swings
15 Thrusters
9 Strict Pull-Ups
800 Meter Run
9 Strict Pull-Ups
15 Thrusters
21 KB Swings

Cooldown: Roll out and stretch

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