11.28.16

image

 

Warm up

3 rds

  • 250m row
  • 30 jumping jacks
  • 10 rdl 45/35
  • 10 front squats

WOD

Strength

clean and jerk complex-establish a heavy complex of

1 clean + 1 hang clean + 1 jerk

then

Metcon

3 RFT

  • 500m row
  • 15 power cleans 95/65
  • 15 box jumps 24/20
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