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WOD for 7.01.16

Performance
A1: Split Jerk; 5 x 1.1.1; rest 10 sec; rest 1 min
A2: Pendlay Row; 4 x 8-10; rest 2-3 min

Fitness
EMOM x 16
Min #1 – Russian Step-Up x 10 per leg
Min #2 – Incline DB Bench Press x 10
Min #3 – Pull-Up Negative x 3-5
Min #4 – Single Arm Waiter Walk + Single Arm Farmer Walk x 50m

Conditioning
AMRAP in 60 Sec
5 Deadlift
5 Box Jump
rest 60 sec

AMRAP in 60 Sec
5 Hang Power Clean
5 Burpee
rest 60 sec

AMRAP in 60 Sec
5 Push Jerk
5 Pull-Up
rest 60 sec
x3

A: 135/93
B: 115/78
C: 95/63



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