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WOD – Friday, June 19, 2009

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Jun

WOD – Friday, June 19, 2009

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Post number of rounds completed to comments.

Hang Clean – starting in the hang position, slight dip and pull with a complete shrug and full hip extension, then pull yourself under the bar catching it in a front squat position with the crease of the hip below the knee.  Stand to full extension before dropping the weight back to the hang position for the next rep.  Practice the hook grip to prepare for the grip issues that might arise towards the end of this WOD.

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For those of you on the unlimited plan, you can come to any class and practice what ever you like.  The coach will be focused on those WODing but will help you also.

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