Saturday, September 27th, 2014

If you can’t make it into one of the local boxes today, here’s something to work on. Frederick is open.

A. Clean and Jerk
Clean from low hang + Push Jerk + Split Jerk – quickly work up to a heavy set, no fails – this should not take more than 10 minutes.

B. AMRAP 30:
500m Row
10 C2B Pull ups
Goal is to complete 5k+ within the 30 mins.

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