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WOD 12-3-12

Strength

Clean complex

1 squat clean, 1 hanging clean (squat), 1 high hang clean (squat)

EMOTM 15 minutes

Results: 115 (1-7), 120 lbs. (8-15)

Bench Press  9 x 3 Speed

50% of 1RM (75 lbs)

Fitness

Noon:  AMRAP 12

5 Push Press ( 55 lbs)

10 Box Jumps (24″)

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15 wall balls (14 lbs.)

Results: 9 rounds

PM: ARMAP 12

6 C2B

9 Split Snatch (65#)

12 Wall Sit Ups (20#)

Results: 5 + 6 C2B

Gymnastics

8 minutes of spits

Mobility

Shouulders

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Posted in WOD

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