WOD 11-8-12

Fitness AMRAP 20 5 hang clean (135) 20 hand release push ups 20 superman back extension 20 lateral bar jumps 1 lap, increasing a lap each round Noon: 3+4 laps (45 sec off full 4), pull under speed AMRAP 7 Comp Practice (PM) 10 OHS (95) 50 DU PM: 3, overhead press work- ability to snatch rather than clean weight. Mobility Shoulders Strength Off


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