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WOD for Wednesday January 15th

By 15th January 2014No Comments

Skill of the week: Clean technique

Warm Up: 3 rounds not for time
3 x Kipping pull ups-use band if needed
3 x strict pull up- use band if needed
Max x ring L-sit
3/3 kb clean and jerk

Strength: 5 x 4 hang cleans- take 3-4 warm up sets
Accessory: 5 x 4/4 one leg bridges

WOD: 3 rounds for time
15 x thrusters 40/30 30/20 20/10
15 x pull ups/ banded pull ups*/ ring rows
15 x burpees

*only using bands if on purple or red
Scaling options will be on the board


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