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Latest WOD

WOD for 3/20/2013

5 rnds for time:

5 deadlift/hang squat cleans (185/115)
10 Burpee jump over the box (24/20)
15 KB Swings (2 pood/1.5 pood)
10 Burpee jump over the box (24/20)

Note:  The deadlift/hand squat cleans are the same as a full squat clean, but you must pause at the top of the deadlift and re-dip for the hang squat clean.  If you cannot do cleans, do 5 deadlifts and 10 (20 lb) medball squat cleans.  Your hips do not have to be open on the jumps over the box.  You may jump completely over the box, or hop on the box and hop off.

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