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WOD for 112917

28
Nov

WOD for 112917

Segment 1 (warmup):
Invisible “Fran”
21-15-9 of Jumping Pullups and PVC Thrusters
Scale up to empty men’s/women’s bar

Segment 2:
Clean and Jerk “Wave”
1 rep @ 60%
1 rep @ 65%
1 rep @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 90%
1 rep @ 90%

Segment 3:
Min 1: Max ring dips (scale as needed)
Min 2: 20 double unders (S1: Attempts S2: Singles) + 8 front rack lunge (Rx: 95/65 S1: 65/45 S2: Goblet Sqt 35/20)

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