8 October WOD 

Strength: 3-2-1-1-1-1-1Front squat 

WOD: 

5 rounds – Every 4 minutes, complete:

-10x hang squat clean (135#/95#)

-100m sprint

*Each round, increase the weight on the cleans, but decrease the reps by 2.

Courtesy of CFW

*extra work 

(1) 3 rounds

ME muscle up 

(2) 14 Turkish get ups 

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