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Wednesday WOD (Bring your long socks)

Part A

Rope climb technique

Part B

Metcon
30min AMRAP
400m Sandbag carry
10 alt sandbag lunge 20/10
5 deadlift 120/70
3 Rope climb 14ft

Olympic Lifting
Clean complex:
Power clean + Hang power clean + Hang squat clean
1-1-1-1-1

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Wednesday WOD (Bring your long socks)

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