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9-1-11 WOD

By August 26, 2011No Comments

Front Squat

5 x 3

Back Squat

12-20

Front Squat:

6×2 @ 85%+ 5 box jumps after each set

Clean & Jerk

(70%x1,75%x1,

80%x1)x 3

Met Con

500m row

4 minute rest

3 rounds

score each 500m for time, each effort should be within 3 seconds of each other

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The Concept2 Rower – Part One from Patrick Cummings on Vimeo.