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Wednesday November 23rd

22
Nov

Wednesday November 23rd

Warm Up
Run 400
20 Hand Release Push Ups
20 Strict pull ups
Grab an empty bar and do  sets of push presses, and work on split jerk technique

Strength
Find your a near max in this complex.. (90 percent) We are looking for good technique and no misses
1 push jerk
1 split jerk
Perform both lifts without putting the bar back on the rack

WOD
12 min amrap
12 push jerk 135/95
9 toes to bar
6 Dips

*If you cant hit 135/95 unbroken on your first few rounds you are using too heavy of weights. INTENSITY is king during wods. Using RX weight isnt impressive if you only get 1 round. you should be shooting for 6 plus rounds in this wod.

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