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TODAY’S W.O.D:

A. Every 2 minutes for 16 minutes:
3 Hang Power Cleans, increase loads for the first 3 sets, then…
3 Hang Power Cleans, load remains the same for final 5 sets.

B. 3 rounds for time:
50 Squats
3 Rope Climbs, touch-n-go
10 Hang Power Cleans (60kg/35kg)
*Compare to 11/23/15.

C. Strength 101 at 10AM & 6PM:  “Shoulders”
Superset:
Arnold Press
Bent Over Lateral Raise
5 sets of 8 reps for loads
Rest 1 minute between sets.
Superset:
Upright Row
Behind the Neck Press
5 sets of 6 reps for loads
Rest 90 seconds between sets.
Glutes and Hips:
100 Pelvic Thrusts
*Compare to 01/16/18.

Post loads for part A, time for part B and loads for part C to Members Area or comments.

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