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Wednesday 5-14-2014

10
May

Wednesday 5-14-2014

Workout of the Day
Warm up to include: Kipping Technique
then
Behind the Neck OH Press
4 x 5 @9 RPE
-After each set perform 5 Good Mornings with the same bar.
-The relative load should be fairly light, allowing you to work on range of motion
Alternate
Pull-ups variation/Negatives/Body Row
4 x ME
-After each set, perform 3 scapula retractions
then
WOD
3 Rounds for Time
Competition
5 Muscle Ups
5 Cleans (#225/#163)
1 Round of “Cindy”
Sport
5 Pull-ups
5 Power Cleans (#155/#93)
15 Burpees
Performance
10 Body Rows
10 DB Thrusters (#35’s/@52’s)
Row 400 Meters

Post your scores to the Whiteboard.

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