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13.08.16 Friday

15
Aug

13.08.16 Friday

 
[youtube http://www.youtube.com/watch?v=r3FcZNvzaOs&w=560&h=315]
 

Strength: 
– Front Squat – heavy single
– Clean & Jerk – heavy single; then 2+1 x 3s

WOD:
4rft

RX
400m run
5 Squat Cleans 115/83
5 Dips
15 Chins
15 HR Push-ups

RX+
400m Run 45# bumper
5 squat cleans 135/103
7 HSPU
3 MU

RX+ to be performed after WOD: 
– Back Squat – heavy single
– Pause Back Squat – 4 x 3