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30 August 2012; Ned Nederlander

30
Aug

30 August 2012; Ned Nederlander

Warm-up – Run/Row/Run or Row/Run/Row, your choice!

Run to West Alabama and back, 50 Ring Rows, Run to West Alabama and back

OR

50 Ring Rows, Run to West Alabama and back, 50 Ring Rows

Strength – Clean 5,3,1 (Increasing weight)

Jerk 5,3,1 (Increasing weight)

Clean and Jerk 5,3,1 (Increasing weight)

WOD – Ned Nederlander (20 minute Cap)

21, 15, 9, 15, 21 of Wallballs (20/14) and Burpees

Cool Down – 50 Windshield Wipers either hanging from Pull-up bar or holding 45lb bar on floor, or some combination thereof….

 

 

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