WOD 11/26/2013

Got the heater working today*

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Warmup:  Line/Agility drills, Mobilty/Mashing

3 Rounds NFT: 5 pullups, 10 pushups 10 Ab movements of your choice
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Strength:  10 Mins to Establish 3 Position Clean - As Heavy As Possible

Full Clean from floor - 1 from the knees - 1 from bottom of pockets (mid thigh)

Watch this for an example

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=70

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WOD:  For Time: (30 Min CAP...it won't take that long) and we may alter the run if it's still raining.

Run 800 Meters

21 Power Clean and Jerks (Ground to overhead) 95/65

Run 400 Meters

21 Power Cleans

Run 800 Meters