WOD – Friday, November 10th 2017 – Conditioning

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 In WOD

2 QUICK UPDATES!!!!
1. The new schedule is on mindbody for next week.  Sign up ASAP!
2. Friday at 8pm at the Yardhouse there will be some going away cocktails for Coach Nikita. Come on in say goodbye and have some fun!!

 

Warm-Up 
800m run
5 muscle cleans
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
10 Burpees

Strength
5 Sets
1.1.1.
1 deadlift + 1 hang power clean (:2 pause in catch)
*rest :10 bt lifts and 2:00 bt sets

WOD
AMRAP 12
2 Hang Power Cleans(115/75)
2 Front Squats
2 Burpees over the Bar
4,4,4,6,6,6…etc