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Workout of the Day: 11/21/2016 - CrossFit Polaris

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Workout of the Day: 11/21/2016

temp-post-image

Strength/Accessory:

EMOM x 12: (3 rounds)
min 1: 4/4 Landmine Strict Press Single Arm (95/65)
min 2: 5-12 strict Pull Ups
min 3: 12-15 GHD Sit Ups or ab mat sit ups
min 4: 4 tempo Good Mornings with empty Barbell (5 seconds down, 3 seconds up)

WOD:

6 sets:
set 1 : 55% of Clean and Jerk
set 2: 60% od clean and jerk
Set 3: 65% of clean and jerk
set 4 -6 build based on feel

Every 90 seconds:
50 DUs
3 Deadlifts
2 Power Cleans
1 Split Jerk

**hold onto barbell the entire complex

Extra Credit:

500m Row For Time

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