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WOD – Wednesday, January 18, 2012


WOD – Wednesday, January 18, 2012

Warm-up: Run 400m, Burgener Warm-up, 10 cleans w/ bar, 10 ring dips

Strength: Make-up day or 3 L-sit efforts for max time – rest 2 minutes between efforts.



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

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

Post strength WOD and time to comments.  ***  We will be doing heavy front squats tomorrow so do power cleans if you are WODing tomorrow.

Compare to:  July 23, 2011 [prevpost=9385]

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