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Friday 11/01/13

Strength:

·         Clean and Jerk 7 min. EMOM @ 70%-75%

o   Power Clean + Squat Clean + Jerk 1 + 1+ 1

·         MetCon: Lurong Wod # 1

·         For Time with a 18 minute time cap

·         21-18-15-12-9-6-3

·         Wall Ball (20/14)

·         DL (115/75)

·         Box Jump (24/20) –To earn full Rx status you have to Box Jump.  If you switch to step ups, you lose the Rx status.  Step down is OK.

 

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