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Friday, December 30, 2016

29
Dec

Friday, December 30, 2016

Pre WOD:
AMReps 3 mins: Strict Pull-ups

WOD:
WOD 1A: Power Cleans, Front Squats and Push Jerks
Complete as many rounds as possible in 3 mins of:
3 Power Cleans, 155/105 lbs
3 Front Squats, 155/105 lbs
3 Push Jerks, 155/105 lbs
Rest 3:00, move on to 1B.

*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

WOD 1B: Power Cleans, Front Squats and Push Jerks
Complete as many rounds as possible in 3 mins of:
3 Power Cleans, 185/135 lbs
3 Front Squats, 185/135 lbs
3 Push Jerks, 185/135 lbs
Rest 3:00, move on to 1C.

*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

WOD 1C: Power Cleans, Front Squats and Push Jerks
Complete as many rounds as possible in 3 mins of:
Macho Man, 205/145 lbs

*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Post WOD:
Pull-up (negative)s : 5×1

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