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April 14, 2014

Strength

3-3-3-3-3-3-3-3

Weighted Pull-Ups

Perform 8 sets of 3 weighted pull-ups.  Keep the load the same for all 8 sets. If you are working on the bands use a band that has you working near maximal effort in the 1-3 rep range.

WOD

AMRAP in 8 Minutes

5 Hang Power Cleans 155/105lbs
10 Box Jump Overs 24/20″

Off Ramp WOD

AMRAP in 8 Minutes

5 Hang Power Cleans
10 Box Step Overs

 

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