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WOD 01092013

1. OLY
A. Técnica clean 3*(3 hip / 3knee / 3 full).

B. Clean
3*3@65%, 1′ r
3*3@70%, 1′ r
3*3@75%, 1′ r
3*1@95-98%

2. WOD
15min AMRAP:
12 Pull-ups
5 Push presses (2/3 of 1 RM push press)
30 DU

3. GYMNASTICS
4*(4 skin the cat / 8 toes to bar / 12 ring dips) / 30″ hspu hold