Nov 25

Friday – SPEED

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NO 7AM CLASS. All other classes are normal.

Warm Up
Plate Press Squat
Banded GM
Ring Dips

Strength: Clean & Jerks
Build to a moderately heavy single

WOD
2 Rounds
12 Power Cleans (m135/w98)
24 KBS (m70/w53)
48 Double Unders/110 Singles
24 Pull Ups
12 DB Snatches (m65/w45-50)
Rest 3 Minutes