Flex Friday 6-3-16

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Strength/ Skill

Split Jerk

Split Jerk stance press 1×5

Split Jerk, front foot move only 1×5

Push Jerk/ Split Jerk

(3 x 2+1)

WOD

9:00min AMRAP

20 WB (20/14)

7 Power Clean (135/95)

Cashout– pick 1

7 HSPU’s

3 MU’s

30 Bicep Curls

Thirsty Thursday 6-2-16

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Skill

Ring Work

3×10 Ring Row (false grip)

3×10 Ring Dips

WOD

3 rounds of…

17 Pull-ups 

35 DU’s

1 Suicide run (10m/30m/50m) w/ SB (10/20)

Then, 40 Russian ab Twist (24/15)