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WoD for January 2nd, 2015

Group: Burgener Power Clean and Strategy for WoD

Strength: Set up and Warm-up

WoD: 14’ AMRAP

60-calorie row a) 50-cal row
50 toes-to-bars a) Knees – To – Elbow
40 WBS to 10’/9’ (20/14) a) 14/12
30 cleans (135/95) CFD Cup (115/80) (NOTE TIME UPON FINISH)
20 muscle-ups a) 3 C2B b) Pull-ups c) Ring Rows

MOB: Roll Posterior Chain and Quads / Stretch Abs / Lax Chest and Shoulders

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