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3
Sep

Tuesday 090412

Link of the Day

This Week's Mobility:

 

Warm-Up:

Row 500m

25 Jumping Squats

20 Spiderman Lunges

10 Inchworms

 

WOD:

I. Establish a 2RM Deadlift in 15 Minutes

II. 6 Minute AMRAP:

3 Hang Power Cleans (155/105)

9 Kettlebell Swings (70/53)

III. Accumulate 3 Minutes in FLR on Rings

 

Competitors:

 

I. Clean Grip Dead Lift – Work up to a tough double fast

II. 3 Touch-n'-Go Hang Power Snatch On the Minute for 8 minutes

III. Kettlebell Swings x 20; Rest 1 minute x 3

IV. FLR on rings – accumulate 5 minutes

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