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One Foot In

By Nate Gagnon | In WOD | on December 2, 2018

Bootcamp 

Part A.
4 sets
8 single leg RDL/side
45 second weighted plank
100ft single arm overhead carry

Part B
4 sets
1 min of weighted box step ups
1 min of burpee pull ups
1 min of DB push press
1 min of rest

Part C
3x max effort L-sit hold on box

Fundamentals 

Part A.
Squat cleans
3-3-3-3-3

Part B
AMRAP 16
250 row
5 power cleans
5 front squats
5 burpees over the bar

Part C
2x
Max effort bar hang
Max effort ring support

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