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Thursday, October 23, 2014

WOD

Strength:
EMOM 10:
3 Position Full Squat Clean with near perfect technique
Position 1 High Hang
Position 2 Above Knee
Position 3 Ground

Perform 1 Squat Clean from positions 1, 2, & 3 EMOM (perform 1 & 2 without dropping the bar)

Conditioning:
EMOM for 12:00-
10 Wall Balls 20/14#
In the remainder of each minute:
Max Rep Burpees over the medicine ball

*Score is total Burpees.

Extra Credit:
3 rounds max L-sit hold