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WOD - Thursday, 3/10/2016

WU.  Shoulder prep/mobility
then
3 RNFT
12 Sumo deadlift high pull (SDHP) (empty bar)
10 Box jumps 
8 Ring dips
A1. Strength: Deadlift 10 minutes 
Build to a moderate deadlift double. Nothing crazy. Feel the weight. Move on. 
A2. Strength/conditioning (12 minutes)
EMOTM 12 minutes
ODD: 6 Deadlifts (225/155)
EVEN: 10 Over-the-bar burpees
Try to complete each movement as fast as possible.
B. Conditioning
Complete 1 round every 6 minutes . Use remaining time (if any) to rest. Repeat for 3 rounds (18 minutes)
1 Bill Murray run with medball
18 Box jumps
12 SDHP (95/65)
6 muscle ups (12 MU transitions into full ring dip)
If you don't finish within the 6 minutes start the next round from the beginning. 
Record fastest and slowest times. 
Functional movement at it's best...the SDHP will prepare you for those times you have to start a cantankerous lawnmower. 
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