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WOD - Wednesday, 12/6/2017

WU:

3RFQ:

10 DB snatches

10 Single-leg DB Deadlifts

10 Box jumps (step down)

A. Strength: Deadlift (20 Minutes)
4 x 3 @85% of your 1RM

B. Conditioning:
3 Rounds for time:
14 Hang power cleans (135/95)
16 Box Jumps
18 Deadlifts (135/93)

Time Cap: 15 minutes

Extra Credit: Midline
For Quality:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold
 

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