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November 11, 2014

Skill

Run 1 Mile for time

Test your 1 Mile run time today during your warm up.  Pace yourself a bit so you can speed up on the way in rather than starting out on an unsustainable pace.

WOD

DT

5 rounds for time of:

12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

Workout notes:    This workout is a classic Hero workout from crossfit.com The limiting factor for this workout will most likely be the jerk for most people so scale appropriately.  You’ll want to execute every rep the same way even as you get tire. Going unbroken isn’t required but you may want to add some timed rest prior to each movement change so you can avoid extra cleans.

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