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Friday WOD

Strength:

4 Rounds of –

Kettlebell Compex

3x/Arm

KB Hang Clean

KB Jerk

KB Hang Snatch

*Rest as needed between rounds. If you are not familiar with the KB Clean & Jerk and/or the KB Snatch, google it, there are some good video tutorials and explanations*

Metcon:

3 Rounds

10 Back Squats (93/135)

20 Pistols

30 Wallballs (14/20 @ 9/10ft)

*12 minute cut-off*