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WOD – Saturday, January 7, 2011

6
Jan

WOD – Saturday, January 7, 2011

Warm-up: Run 400m, Burgener Warm-up, 30 second Samson Stretch

Strength: 10 minutes, Find your 1 RM Clean & Jerk

WOD:

Dae Han

Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps

Chris Spealler 17:46, Dave Leys 21:32.

Post time to comments.

Time domain 18 – 25 minutes

Scale as needed!! Be careful running with the barbell, sub sandbags, dumbbells or whatever you need to.

Perfect Protein - Grass-Fed whey protein, vanilla/cocoa, stevia. Simple and clean, normally $55 online, at HealthSprout for $42.50 until supplies last.

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