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WODs

Monday, January 19, 2014

By January 18, 2015No Comments

Main – CrossFit

Metcon (Weight)

14 min EMOM

Min 1 – 3 Hang Cleans (Power or Full) begin at 60% of 1RM Clean and add load with each set (try to go up from last week)

Min 2 – 10 Burpee Box Jumps 24/20″

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

Still at the bottom, but working our way up.  Ankle mobility from K Starr (this will help your squat and O Lifts!!).

Jerrod Ruhl

Author Jerrod Ruhl

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