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12/16: Great Holiday Party & Beach WOD this past weekend!!!

15
Dec

12/16: Great Holiday Party & Beach WOD this past weekend!!!

Performance WOD
4 Sets:
Power Clean 1-1-1-1 rest 10 sec in between singles
Rest 2 minutes
10 Negative Pull-Up (lower in 2 seconds)
Rest 2 minutes after 10 reps
then
3 Rounds for time:
20 Box Jumps (20″/24″)
20 Burpees

Fitness WOD
Power Clean 1-1-1-1 rest 10 sec in between singles
Rest 2 minutes
10 Negative Ring Rows
Rest 2 minutes after 10 reps
then
3 Rounds for time:
15 Box Step Ups or Jumps (16″/20″)
15 Burpees

Post your scores to the Whiteboard.

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