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WOD - Saturday, 11/28/2015

WU. Clean complex (with empty bar)
5 High hang muscle cleans
5 Hang power cleans
5 Clean pulls
5 Power cleans
x 3
A. Strength: Weighted pull ups (12 mins)
take 4-5 minutes to find a heavy 2
then,
5 x 5 AHAP, rest ~90 secs between sets
B. Conditioning:
EMOTM for 18 minutes (6 sets) alternating minutes between
1. 3 Hang power cleans @~65-75% of your 1RM PC
2. 10 pull ups
3. 12 T2B
rest 5 minutes
then
Not for time, but still with purpose
2000m run (2x around the block)
Your goal should be to keep a consistent pace throughout the entire run.
C. Core/midline work:
GHD sit-ups
4 x 15
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