Wednesday – 121212

The Movember Winners are Jeff Mo. and Scott M. You each get a KaPow Fit Pack gift certificate to buy one 5-pack, get a second 5-pack free. Plus a Free CrossFit Wylie shirt when they come in!

WOD

1) 10 Minutes to establish 1RM Clean (Full Squat)
2) Every 30 Seconds for 5 Minutes:
1 Power Clean @ 75%

3a) 4X500M Row for Time – Rest 30 sec.
3b) 4X5 Press, Heavy – Rest 30 sec.
3c) 4X5 Hang Clean High Pull (to chest height, elbows above bar), Heavy – Rest 30 sec.
3d) 4X10 GHD Situp – Rest 30 sec
NOTES: DO NOT REST FOR MORE THAN 30 SEC. IF A STATION IS NOT OPEN, MOVE AND COME BACK TO IT.

EXTRA

1) Every 30 seconds for 5 minutes:
1 Power Snatch @ 75% (of max Snatch any style)

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