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Workout of the Day – Wednesday December 30th

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Warm up
2 rounds
20 crunches
15 penguins
10 reverse crunches
30sec pull up bar hang
8 hang power clean (empty barbell)

Strength
10min to find 1RM
Clean and Jerk

Conditioning
For time
(30 min cap)
50 double unders
30 clean and jerks 115/75
1000m row
100 double unders
20 clean and jerk 135/95
800m row
150 double unders
10 clean and jerk 155/105
400m row