3-21-13

WARMUP

Stations: 1 min each (Turkish Getup, Prowler Push, Deficit Pushups, Ball Slams, PVC OHS, Rope Lowers or Climbs)

SKILL

Hang Clean, Power Clean, Squat Clean

STRENGTH

Front Squat: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

WOD

4 rounds for total working time of:

7 C2B Pull-ups
7 Ring Dips
15 KBS 32/24kg
50 Double-Unders

Rest 1:1

*20 minute cap.

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