Friday – 151120

Warmup

Spealler Warmup
CrossFit Warmup

Strength

Press

5 @ 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
5+ @ 85%

or

Clean and Jerk Work

Clean Panda Pull + Clean
5x 2+1

WOD

12 Minute EMOM

Even: 40 Double Unders
Odd: 5 Hang Power Snatch 125/90

At 12 Minute Mark
400m Run for Time

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