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Wednesday December 10, 2014

Strength:
Hang Clean + Jerk - work to a heavy single for the day

then...

Competition:
Weighted Pull Ups
1-1-1-1-1-1-1
Find 1 Rep Max

G.F.:
Max effort strict pull-ups if using band. If you can do an unassisted strict pull-up then follow the rep scheme for competition but don't use weights.

Beginner:
7x3 Strict pull-ups with as little assistance as possible.

Wod:
Competition and G.F.:
15-12-9-6-3 of:
Thrusters 95/65
Burpees over the bar

Beginner:
Weights- 45/35

*20 min. time cap*

Earlier Event: December 9
Tuesday December 9, 2014
Later Event: December 11
Thursday December 11, 2014