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WOD – Monday, April 4, 2011

3
Apr

WOD – Monday, April 4, 2011

Warm-up: Burgener Warm-up, 400m run, fanny wackers, Frankensteins, over the fence, under the fence, 10 push-ups, 10 sit-ups, 10 pull-ups, 15 front squats w/ pvc – work on keeping your elbows high

Skill: Clean

Strength: Clean: – Work up to a 1 RM then drop the weight to roughly 90% of your 1RM and perform 3 “perfect singles”

WOD:  AMRAP 10 minutes

35 Double Unders

10 20# Wallballs

Post clean weights and reps in AMRAP to comments.

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verity shooting

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