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Thursday, January 9, 2014

Thursday 1/9/14 WOD

CrossFit WOD:
Strength of choice Squat/dead/clean

20 min AMRAP 
5 pull-up (weighted) 
10 push up (feet on box)
15 squats (hold 45/25 plate)

Olympic Lifting WOD:
Hang snatch (below knee) - 75% x 2 x 5
Hang clean (below knee) - 75% x 2 x 5
Heaving snatch balance - 4 x 3

5 Min AMRAP 1-Arm KB clean + push press x 5/arm 5 lateral lunge/leg

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