Wednesday November 22, 2017

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(Practice / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 BB deadlifts, 5 hang power cleans, 2 split jerks/leg

SOD

3 x 15 GHD Hip Extensions & 3 x 2 Pole (each direction) ankle band (blue or black) lateral steps (15 min)

WOD

Four Rounds for Time:
12 Neutral Grip Deadlifts (135/95) (no mixed grip)
9 Hang Power Cleans (135/95)
6 "Split" Jerks (135/95)