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Workout of the Day: 11/1/2016

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Strength:

Every minute On The Minute for 5 minutes:
One High Hang Snatch + One Above the Knee Snatch
**1 second Pause at the top of each snatch.
**LOAD SHOULD BE LIGHT/moderate

Metcon:

4RFT:
5 strict Pull Ups
15 Hand Release Push Ups
45 "unbroken" DU
**if you break your DU you have a 5 wallball penalty then pick back up where you left off
*rest 60 seconds between each round

**12 min Cap

Rx+: 8 strict Pull Ups

Extra Credit :

3 Rounds:

10 Cal Assault Bike
10 Medball rotational throws at the wall (right side)
10 medball rotational throws at the wall (left side)
:20 - :30 second superman hold

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