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OBCF WoD 02.09.2016

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Warm Up/Mobility
Shoulder Flextion/External Rotation x 2 min/side (
Samson Strecth x 30 sec x 2/side
2 Rounds of:
Box Step Ups x 5/leg
CatCows x 10 (
Dead Bugs x 10/side (
Walking Hamstring Stretch x 10/side (
Take 5min to find 1RM Clean
Then 8min AMRAP of:
Deadlift 225/155
Box Jumps
Reps of 3-6-9-12…..
1st-:45 max reps Hang Power Clean
2nd-:35 max reps Push Jerk

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