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November 3, 2015

Run 400m
Group Dynamic Warm up

Strength: Shankle Complex

Find a heavy complex of:

3 Hang clean shrugs
1 Hang Squat Clean
2 Jerks

WOD: 20 min EMOM
ODD: 2 Bear Complexes
EVEN: 5-7 Burpees

*Use 60-70% of your highest Shankle complex for your bear complexes in the EMOM.