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Strength WOD:

Hang Clean

4-4-4-4 @ 65% 1RM

For Quality

 

 

Conditioning WOD:

“Rock Shots”

10 Strict Pull-ups

15 Hollow Rocks

20 Wall Ball Shots (20/14) @ (10/9′)

250m Row

 

3 rounds for time

Compare to Saturday, 08 December 2012

 

 

Post weight used, experience, and time to comments