WOD December 20th 2013- Northern Kentucky CrossFit Box

Friday December 20th
Strength:
Clean Complex
5x2 @ 60% of 1RM Clean & Jerk

1 rep = 1 hang clean pull + shrug , 1 hang clean, 1 clean, 1 front squat, & finish with 1 split jerk
Graham Holmberg Fran
Graham Holmberg Fran
 
WOD: 
"Fran"
 
21-15-9 
 
Thrusters @ 95/65
Pull-ups
  
 
 
 

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To Whom This May Concern:

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