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August 10, 2015

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Mardi 1 Décembre 2015

 

A] Warm-up

 

 

B] Skills

Every minute on the minute for 12:

 

min 1: 40-50 double-unders

min 2: 12 push-ups 

min 3: 3 power clean and jerk *

min 4: 45 sec plank

 

Note: * load over the rounds, must be a ramp-up for the wod

 

C] Wod

3 rounds for time:

 

8 power clean @ 175/120

24 pull-ups

8 push jerks @ 175/120

 

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