9 October 2015

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Warm-up: 1000 Meter Row, Run to W. Alabama and 100 DUs (in any order)

Strength/Skill:   (Estimated 15 Mminutes)

Weighted Pull-ups – Find a 1 RM

those that can not do weighted Pull-ups, do a 1RM Weighted Push-up (knees is ok)

WOD:

10-9-8-7-6-5-4-3-2-1
Front Squat (135/95)
Push Press (135/95)
Double Under Penalty , Everytime you break a set  you owe 20 Double Unders or 40 Singles.

Cool Down: Wall Sits 4X1:00 on/off

 

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