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Warnup: 8 mins of

8 calories row

8 push ups

8 GHD Situps

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Buy-in: 5x 10 Up Right Rows + 10 Seated Shoulder Press (to be done as a super set ~ rest as needed)

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Strength: 10 minutes to establish a heavy power clean

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WOD: Death by Clean & Jerk 115/65#

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Endurance: Meet at Elm City CrossFit @ 6am

Prowler Mile 

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