WOD 11-23-12

Warm Up:

1 for 1

DU 100-75-50-25

Strength

EMOTM 10 minutes

1 Clean + 1 Front Squat + 1 Jerk @ 70% (115 lbs)

results: 125 lbs

Fitness

20 HSPU (cash in)

15-12-9

Clean + Thruster (85 lbs)

Kettlebell Swings (53 lbs)

20 Pistols (cash out)

15 minute time cap

Result: complete with time left.

 

2nd WOD (fun)

4RFT – 15 minute time cap

400m run

25 Kettlebell Swings (53 lbs.)

25 situps

Results: 3 rounds + 15 swings

 

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