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November 10, 2014

Row 500m

CF Warm up x 2

Group Dynamic: 2 Rounds
10 Strict Press
10 Push Press
10 SLDL
10 Good Mornings
200m Run

Strength/Skill: Find a heavy complex of the following:
1 Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk
*Do not put the bar down during the complex.

WOD:
5 min AMRAP:

5 Bar muscle ups (5 pullups/5 pushups)
5 Box Jumps (30/24)
5 Squat Cleans (155/105)

@ the 5 min mark:
5 mins to establish the following:
1 Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk

@ the 10 min mark:
18-12-6
Deadlift (225/155)
Handstand pushups


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