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WOD - Friday, 2/9/2018


The Microwave

Every :30 x 8 (4:00)

5 KBs (light) + 4 Burpees


A. Strength: Power Clean complex (12:00)
Build to a complex of:
1 Power clean + 1 Front squat + 1 Hang power clean + 1 Front squat

B. Conditioning:
Reaching deep into the Open archive for this one...

CrossFit Games Open Workout 11.5
5 Power Cleans (145/100)
10 T2B
15 Wallballs

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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