FRI27NOV2015

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WOD

In teams of two, one partner working at a time, AMRAP in 30 min:
50 Russian KB Swings (70/53)
40 Hang Power Clean (115/75)
40 Box Jumps (24/20)
30 Front Rack Lunge (115/75)

Extra

5 attempts to build to Max weight 3 rep strict Pullup
-then, @80% of max – Perform 2xME sets – when you fail, hold 1/2 pullup for max time before dropping

Alternating:
Bench Press: 5 sets x8 @ one heavy weight
no rest
Bent Over Row Static Hold: 5 sets x 20 sec AHAP
rest as needed after

Mobility

20 e/leg banded leg clam shells

– 2 min e/arm tricep mash
– 2 min. elbows on barbell at front rack level and drive head through arms
– 2 min. e/arm banded wrist disctration

30 steps each direction – banded 1/4 squat monster walks

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