WOD 05/16/2014

Warmup: 500 M Row, Front rack position prep, lunges, Russian KB swings

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Strength:

Deadlift   3 x 1 rep

Pendlay Row 3 x 5 reps

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WOD: "8 Minutes of NO FUN"

8 Min AMRAP*
8 Hang Cleans 135/95  (Scaled loads 115/75 and 95/55)
8 Alternating Front Rack Lunge Steps - (in place) 135/95 - (trailing knee kisses the floor then stand perfectly vertical, feet together prior to alternating steps)

*Drop the bar = 5 Burpees, immediately!

4 Min Rest then

800 Meter Run for time
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Post Wod Bonus:  75 to 100 ab movements of your choice