TUE11OCT2016

WOD

Strength
Deadlifts – Warmup to 80% and perform 1 rep every 30 sec. for 8 min.
*If easy add 3″ deficit (only if you can maintain position)

Conditioning
In teams of two, 6 Rounds each for time, alternating complete rounds:
9 T&G Power Cleans (135/95)
100M Sprint

EXTRA

Strength
3 Position Clean (above knee + below knee + 1″ off ground): max for complex in 11 min.
*rest 2 min. THEN @70% of today’s complex complete 15 full cleans AFAP

Skill
Every 30 sec for 3 min: 6 UB TTB

rest 2 min.

Every 30 sec for 3 min: 5 Pullups

rest 2 min.

Every 30 sec for 3 min: 4 CTB (Butterfly if able)

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