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October 21, 2017

WOD

5 Rounds of 3 Minutes on 1 minute off

3 Hang Power cleans 185/135 lb
6 One arm dumbbell shoulder to overhead 50/35 lb
18 Double Unders

Workout notes: Today’s workout will be scored like the classic CrossFit workout “The Chief”. You will be completing as many rounds as possible in each three minute interval. Count your completed rounds and additional reps across all five cycles.  You will restart with hang cleans at the beginning of each cycle. The benchmark barbell weight is on the heavier side with low reps so use this opportunity to attempt a little bit heavier weight than you would if you encountered a higher rep set.  The dumbbell shoulder to overhead can be performed as a jerk or push press.  Use whatever method is more efficient for you personally. Break up the STO as you see fit but do distribute the work evenly across on both arms. The double under set size is relatively low.  If you are new to double unders work for no more than 30 seconds on the movement or scale the volume to a number you can maintain throughout the workout.

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