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WOD 081413: Split Jerks and Cleans


Strength Split Jerk 6@75% 4@85% 3@90% WOD 9 Minute AMRAP 5 Hang Squat Cleans (115/75) 7  Push Press 9 Bar Facing Burpees   NOVEM BOOTCAMP WOD 1 12 Minute AMRAP Deck of Cards Diamonds=Burpees Clubs=Jumping Squats Hearts=Box Jumps Spades=DB Push Press WOD 2 10 Minute AMRAP 150m Run 20 Walking Lunges 10 Pushups

Strength

Split Jerk

6@75%

4@85%

3@90%

WOD

9 Minute AMRAP

5 Hang Squat Cleans (115/75)

7  Push Press

9 Bar Facing Burpees

 

NOVEM BOOTCAMP

WOD 1

12 Minute AMRAP

Deck of Cards

Diamonds=Burpees

Clubs=Jumping Squats

Hearts=Box Jumps

Spades=DB Push Press

WOD 2

10 Minute AMRAP

150m Run

20 Walking Lunges

10 Pushups

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Example Patterns

demo demo demo demo demo demo demo demo demo demo