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WOD 11-22-12

Warm Up:

Partner 1 for 1

Double Unders 25 -50-75-100 then,

Box jump burpees 2-4-6-8-10-10-8-6-4-2

Rest is while partner completes their round

 

Strength

EMOTM 10 minutes

1 Power Snatch + 1 Hang Snatch @ 70 RM

Increase weight to find max

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Result: 115 lbs

 

Fitness

500m row + 20 Wall Balls (20 lbs.)

400m row + 25 WB

300m row + 30 WB

200m row + 35 WB

100m row + 40 WB

Time cap 15 minutes

 

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Posted in WOD

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