17 December WOD 

Strength: 9×1 squat clean (Try to complete your clean work in 15-18 minutes)


Complete 7 rounds for time of:

-35x double unders

-1x squat clean

*Kickers =

1) You must use the same weight across the board for the cleans. Meaning…Once you declare a weight for the clean, you must stick with it for the entire 7 rounds.
2) If you miss a clean, you do not get a “redo” rep or mulligan.  Move straight into the next round of double unders. Choose wisely!

*courtesy of CFW

*extra work

3 min bar muscle ups

3 min wt. pistol squats 1.5/1

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