Friday WOD{7/11/14}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

(No Measure)

PVC Squat Clean and Jerk
“Grace”

Weightlifting

1 Clean, 1 Hang Clean (5X1 ~ 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:
3 Clean and Jerks ( 135/95)
6 Russian KB Swings (70/53)
9 KB SDHP

Cash-Out

3 X 1 minute Plank holds

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