WOD – 10-17-16

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WARM-UP
500m row
10 air squats
10 pushups
10 front squats
250M row
20 situps
10 high hang cleans

* hip and ankle mobility

 

STRENGTH
Build to a 1rm squat clean + 3 front squats

 

WOD
9-7-5
squat clean (155/185/225) (105/125/145)
c2b pull-ups
Burpees over the bar