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Thursday’s WOD – December 10, 2015

Pull Up Progression

WOD A:?Every 3 Minutes for 18 Minutes

Overhead Squat x 2-4 reps

WOD B:?AMRAP for 5 Rounds

Against a two-minute running clock, complete as many reps as possible of:

3 Hang Cleans (135/95 lbs)
6 Shoulder to Overhead
9 Front Squats

Rest 2 minutes between sets, and complete a total of five sets.

Crossfit Iron Refined
10901 Mausel Street #103
Eagle River, AK 99577
PH: (907) 223-3854

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All the coaches are super friendly and knowledgeable. Just in the short time I have been going I have progressed more than I though I ever would and have had a great time getting there.

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