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WOD Archive - December 2014

Wednesday May 4 2011
dip straight down and up for the jerk
wednesday:

1. barski cleans: work up to 80%x3 for 5 sets. barski cleans are 3 cleans in a row from the mid thigh position. no straps are used and the bar is not put down until the set is completed.

2. rack jerks: 5 sets x 1 rep after warm up...work on speed and footwork.

3. clean halting deadlifts: 100%x3, +10 kg x3 (bring bar to mid thigh and pause. lower weight down 1 " from ground bring back to mid thigh....on the 3rd and final rep, explode upward.)

4. abs: 75 total reps

5. chins: 25 total



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