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WOD - Tuesday, 7/12/2016

Early birds: Cross Symmetry

WU: Shoulder/Rotator cuff prep



20 double unders (Rx athletes: unbroken)

10 Push ups

5 Strict pull ups

A. Strength: Jerks (15 minutes)

Work up to a heavy 3.

Focus on that instant lockout - get under the bar. Your goal should be to always achieve that instant lockout. I'd rather you go lighter and make sure you get a crispy lockout than go heavy with some gnarly press-out stuff.

B. Conditioning:

4 rounds for time:

1 Bill Murray run

17 S2OH (135/95)

Extra Credit: 100 hollowrocks


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