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November 2, 2014

WOD

3 Rounds for Time
400M Run
21 Toes-To-Bar
12 Clean & Jerk  135/95lbs

Workout Notes: Toes-To-Bar in this quantity will will go by quickly if you have a good kipping swing. You’ll need a base level of strength to actively push and pull the bar as you hinge at the hips.  Focus on using your midline by minimizing the amount of backswing you use and actively fold at the hips.  Send your knees to your chest and the extend your feet to the bar.  Try pointing your toes away, most folks will have improved hamstring flexibility by pointing the toes! Be sure to come off the bar if you are losing your grip and avoid tearing!

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