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Wednesday WOD 23-11-16

November 22nd, 2016

Wednesday WOD 23-11-16

5.  Conditioning
AMRAP 15:
30 DU
15 Power Cleans (135/95#)
30 DU
15 T2B

+ Optional Extra’s in Open Gym

1.  Snatch
60%/3
65%/3
(70%/3)3

2.  Snatch Pull
(85%/3)4

3.  Back Squat
(65%/8)3

4.  Gymnastics Conditioning
Choose one of the following:
A.  3 sets of 9 unbroken muscle-ups
B.  4 sets of 7 unbroken muscle-ups
C.  5 sets of 5 unbroken muscle-ups
D.  6 sets of 4 unbroken muscle-ups
Rest 1 minute between sets

Thank you: https://www.builtbybergeron.com/comptrain-programming/112116

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