Wednesday 131009

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Warm-upĀ 

AMRAC in 12 with 6-12:
Wall Ball
Pull-up (Strict 1st round)
Hip Extension (Hold load as able)
DB Renegade Row Double BSU
Mobility

Strength/Skill Development

Hang Power Clean: 3-5 x 5. Rest 2 minutes.

Partner WOD

AMRAP in 12 minutes:
P1: Run 200m
P2: AMRAP DB Renegade Row Double BSU (One row per arm, DB DL into one DB BSU R leg, one DB BSU L leg)