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WoD for December 9th, 2014

Group: 3 in 3
Light KBS
Jumping Jacks
Inch Worms

Strength: 15′ to Find 1RM Clean (Power or Squat)

WOD: “Helena” 3 RFT

21 KBS (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd
12 Pull-ups a) Lt Bl or Red bands b) Other Bands c) Ring Rows
100 DUs a/b) 300 Singles c) 100 Singles

MOB: Roll Posterior Chain / Lats

Coach’s Tip: Get as much of this done in the 12 minutes as you can, but finish.

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