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WOD for 112817

27
Nov

WOD for 112817

Segment 1 (warmup):
3 Rounds
Run 250m
14 Jump Lunges
12 Sit Ups

Segment 2:
5 x Max effort sets of unbroken C2B pull ups
*rest 1 min between sets

Segment 3:
EMOM 8 minutes:
ODD min: 5 burpee box jumps + 6 touch and go power cleans (Rx: 135/95 S1: 105/75 S2: 75/45)
EVEN min: 5 burpee box jumps + 6 power cleans

Segment 4:
4 Rounds, Not for time
20 banded good mornings
10 T2B (scale as needed)

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