WOD Tues 1-24-17

CROSSFIT

7 Sets of 2 Complexes:
Pausing Clean Deadlift + Power Clean

Start at 40% of your current 1RM CJ and slowly build from there. Movement quality is what we are after today –
On the pausing clean deadlift, we have two pauses:
Pause 1 – Just below the knee.
Pause 2 – Mid-thigh, or jumping position.
WOD
"HANGMAN JURY"
3 Rounds:
30 Hang Power Cleans A(135/95) I,M(95/65) B(75/45)
30 Wallballs (20/10)
30/20 Calorie Row

HIT-CON

4 Rounds
10+10 One leg DL with KB's
10 V-Ups
20 Russian Twist

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