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WOD - Friday, 2/16/2018

3 RFQ, with a PVC or empty bar
8 Power cleans
7 Thrusters
5 Sotts presses
4 MU transitions

A. Strength: Overhead Squat (16:00)
Build to heavy 10

B. Conditioning
CrossFit Games Open Workout 14.4
60 Cal Row
50 T2B
40 Wallballs
30 Power cleans (135/95)
20 Ring Muscle ups

Extra Credit: ARMS!
Superset x 3
Barbell Curls (21s)*
25 Banded Tricep pull downs

*The number "21" refers to the number of total reps you do in one set. However, this particular "21" is divided into three 7-rep segments that ultimately target the entire bicep.

1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).

2nd 7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).

3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.
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