9 January 2015

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Warm Up: AMRAP8 100m run, 15 empty bar OHS
Strength: Clean & Jerk
4,3,2,1,1
Drop and reset each rep
WOD
4 rounds for time
20 OHS
15 Push Ups – hand release
Cooldown: 4 x  1 minute dead hang, 1 minute wall sit, 30 second rest
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