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WOD

Wed Nov 2 2016


WOD

Strength
Pause Jerk: 3 sec. pause in dip and receiving position
*build to heavy single, no misses

Conditioning
"Death by Shuttle Run"
10M down + 10M back = 1 rep

and / or...

"Death by Calories"
Calorie Row - Start at 3 Cal add 1 cal/min

*Do at least one of the Death by, doing both is optional.

EXTRA

Skill
A) 10 min. EMOM - 2 of the following complex w/ towel b/n feet:
Kip only + Kip w/ pull to rings + MU + Ring dip

B) After cond. - 2 attempts max time, weighted Plank hold on elbow