11-13-13

Warm Up: – 200 SU

“Burgener” – use sets of 5 instead of the normal 3

Strength: – In 20 min find the following:

5RM – Shoulder Press

1RM – Weighted dip

WOD: – 4 rounds for time:

8 Clean & Jerk @ 5RM SP weight

400m run

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