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WOD – July 30, 2014

This Friday we will be hosting the 31 heroes workout!  Click here for more info!

This Saturday SCCF is hosting Tony Blauer’s 2014 Annual Combatives Camp!  Click here for more details!

Work Out of the DayHang Power Clean 3-3-3-3-3then,3 rounds for max reps of:1 minute handstand pushups1 minute hang power cleans, 135/95lbs1 minute toes to bar1 minute restPost total reps to beyond the whiteboard.  Movements may be completed in any order.  

BasicsAs many rounds as possible in 20 minutes of:1000m run – buy in3 back burpees6 pushups 9 overhead walking lunges, 20/14lbsPost rounds completed to beyond the whiteboard.

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