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WOD - Friday, 12/9/2016

WU: Clean technique work

With an empty bar:

5 Hang power cleans

5 Hang cleans

5 Cleans

x 3

A. Strength: Front Squat (Squat cycle: week 9) (20 minutes)

Establish a new 1RM. Aim to beat 11/11's 1RM by at least 5#

B. Conditioning

"Elizabeth"

21-15-9

Cleans (135/95)

Ring dips

Cap: 12 minutes

"Elizabeth" is a benchmark or "Girl" workout. If you Rx this workout and get one of the top 5 scores (male/female) you will be immortalized on our leader board. If you plan on trying to get on the leader board your score must be verified by a coach or another athlete.

Extra Credit: Do the W.O.W.

Followed by 10 minutes of easy monostructural work (row, bike, jump rope, jog...)

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