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Monday, November 17, 2014

WOD

HAPPY BIRTHDAY MELISSA C!

Strength:
EMOM 8
3 Position Squat Clean + 1 jerk
Position 1: High Hang
Position 2: Above the Knee
Position 3: Floor + 1 Jerk

Conditioning:
50 Med Ball Cleans 20/14
5 Rope Climbs
40 Med Ball Cleans
4 Rope Climbs
30 Med Ball Cleans
3 Rope Climbs
20 Med Ball Cleans
2 Rope Climbs
10 Med Ball Cleans
1 Rope Climb

Do rope climb progressions if no rope climbs. Don't do pull-ups.