WOD for Friday Dec 28th

10 min to find 1RM Shankle Complex

then

15 Min AMRAP

8 Ring Dips
6 Hang Power Cleans (70/50)
4 Deficit HSPU

And if you're not sure what a Shankle Complex is - here's the man himself Donnie Shankle demonstrating (with 200kg)

http://www.youtube.com/watch?v=HNI_M2zEAXc

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