WOD – 8-12-16

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WARM-UP
800m run
10 scap retractions
review and drill movements

STRENGTH
Build to a 1rm low hang squat clean (below the knee)

WOD
4 rounds for time:
Run 200m
10 burpee C2B pullups
20 Doubles
10 KB Snatches (53/35)
2 MU (or 4 strict pull-ups and 4 strict dips)
14 min CAP