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Friday WOD 9.9.16

7 Sets Building:
Segment Clean + Jerk (Any Jerk) (VIDEO)
(Pause 3 Full Seconds At Knee)
Then For Time
100 Toes To Bar (VIDEO)
Everytime you Leave The Bar You Must Perform
8 DB Step-ups 45/30# (3 Per Leg)
Box Height – 6’>20”, 6′ and Over<24''   Optional Work
Tall Jerk
5 x 3
Rest As Needed Between Sets
Clean Pull
3-3-3 Reps
Rest As Needed Between Sets

September 8, 2016 | WOD | 0

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