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Wednesday WOD 12-10-16

October 11th, 2016

Wednesday WOD 12-10-16

3. Conditioning
“Glenn”
30 Clean and Jerks (135/95#)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

+ OPTIONAL EXTRA’S IN OPEN GYM

1.  Snatch
A.  1×3 at 60%
B.  1×3 at 70%
C.  3×3 at 75%
*All reps are drop from the top

2.  Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
Thank you: http://www.builtbybergeron.com/comptrain-programming/monday-101016

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