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WOD - Monday, April 9, 2018


A. Jumping Jacks, PNF Calf, Walking Dynamo, Dead Hang, Arm swings, Jump Squats, Empty bar Bear Complex x 10

B. Squat Clean + Hang Squat Clean + Pause Jerk + Jerk

70x1, 75x1, 80-85x1x5 sets

*Free handstand / Handstand Hold (5-10secs)

C. "GRIPS"

4 Rounds of 2 Min ON/ 2 Min OFF of:

5 Hang Cleans (45/60kg)

5 C2B/Pull-Up*

For Max Reps - Continue from where you left off

D. Practice Pool Get Ups


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