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Saturday, April 1 2017

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WOD: A. Hang Clean: 4 – 3 – 2 – 1 E2MOM B. “Fool’s Choice” by DB 5 rounds for time of: CHOOSE 1:

  • 10 back squats 135/95 (MRX 115/75)
  • 12 front squats 115/75 (MRX 95/65)
  • 14 OHS 95/65 (MRX 75/55)CHOOSE 1: – 4 bar muscle-ups
  • 8 chest to bar pull-ups
  • 11 pull-upsCHOOSE 1: – 10 hang cleans 135/95 (MRX 115/75)
  • 12 hang cleans 115/75 (MRX 95/65)
  • 14 hang cleans 95/65 (MRX 75/55)C. Core Development: 1-2 rounds NOT for time: 15 hip extensions 15 GHD sit-ups 15 Evil wheels 15 butterfly ab-mat sit-ups CFHSV Running and Endurance 30min AMRAP: Run 400m 14 Alternating Stationary Lunges Row 400m 10 Burpees

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