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07.25.17

25
Jul

07.25.17

Warm Up:
2:00 row or bike
Then 2 easy rounds of:
10 lateral med ball throws to a partner
14 plank ball pops
10 good mornings with empty bar
5 muscle cleans from the shin

Primer:
Odd mins: Sumo Deadlift x 5 reps @ 70-75% 1RM DL
Even mins: Kneeling get ups with MB x 10 reps total

Clean Warm Up 3 reps @ empty bar then 3 reps @ light weight
clean grip stiff-legged DL
clean pull from mid-thigh
muscle clean from hang
power clean from hang

WOD:
14:00 AMRAP
100m sled drag with 3/2 plates added to sled
11 hang power cleans 135/95
100m sandbag carry
11 lateral hops over bar

 

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