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December 4, 2016

WOD

for time
1000M Run
100 One arm alternating dumbbell burpee clean and jerk 45/30 lb
1000M Run

Workout notes: For today’s workout you will start with a run out the back door and down to Cantrill and back. From there you’ll work away on a large set of a movement you may not have seen before.  Perform a burpee with the dumbbell on one side and  bring it up to your shoulder as you stand up out of the burpee bottom.  From there perform a one arm jerk. Bring the dumbbell down to the floor and start another another rep with the dumbbell on the other side. After you finish one hundred reps finish out with another run to Cantrill and back.

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