Tuesday 12/3/13

Warm Up
400m run
3x<PVC 10-PT, OHS, GM>
24 walking lunges in box, 5 inch worms
Empty bar Shoulder prep 3×3
Shrug, jump shrug, front rack

Strength Clean
Find 3rm then 5×3 Time Cap 25min

WOD  12min EMOM
3 hang cleans
3 push press
5 push ups
Only use one bar same wgt for hang cleans/pp

Cool Down
5 min shoulder, lower back and hips

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