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OUR BLOG

Wed.11.6.13

By CoachBo | In WOD | on November 5, 2013

Warmup: ROM drills
Drills with PVC
Junkyard dog

Strength: Clean and Jerk
Warmup: 5/5/3+ @ 40/50/60% 1 RM
Work: 5/5/5+ @ 65/75/85% 1 RM

WOD:
20 Ball Slams
50m Burpee broad jumps
20 Sandbag OH Press
50 Step-ups with barbell (95/65#) (20/16″)
20 KB Figure 8’s
50m Bear crawls

Roll out and stretch

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