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W.O.D. 11/14/14

Skill:  Back & Front rack front lunges from rig, Put bar on back – 5 steps out, drop bar off back, turn around clean bar, Front rack position – 5 steps back to rig & rack bar: Wts: 65/95, 75/105, 85/115, 95/135, 115/145. 5 sets per athlete work with similar abilities today.

WOD:  4 rounds for time: 20 box Jump overs 24/20, 15 clean & Jerk 115/85, 10 GHD Hip Extensions

GHD

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