Wednesday, January 20th

Warmup: 3 Rounds of

300 meter row

10 rope slams

12 slam ball squats

14 box step ups

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Buy-in: 25 Thrusters for time 95/65#

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Strength: 15 minutes to establish a heavy hang clean 

*can be hang power clean or hang squat clean

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WOD: 3 Rounds for time:

10 Cleans @ 75% of pre-determined working weight

Run around the building

10 Ring dips

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Sellout: Push Press 6x4 with 12 GHD situps after each set