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WOD – Saturday, July 23, 2011

22
Jul

WOD – Saturday, July 23, 2011

Warm-Up:   Run 400m, Burgener Warm-up

Skill – Clean

Strength:  Clean (squat or power)- Work up to a 1 RM – If you’re new to crossfit and cleans, work up to a heavy but comfortable 5,5,5

WOD:

Elizabeth

21-15-9 reps of:
Clean 135 pounds
Ring dips

Time Frame: 4-10min (sub and scale as needed)

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Josh Everett 4:21, Kristan Clever 5:30 (95lbs), Brandon Phillips 5:39, Brandon Pastorek 6:21, Travis Holley 6:30, Lance Cantu 6:34, Candice Ruiz 7:42 (95lbs), Rebecca Voigt 7:58 (95lbs), Katie Hogan 11:45 (95lbs).
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