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2014.11.24 | WOD

24
Nov

2014.11.24 | WOD

PART 1
400m Run
20 x Jumping Jacks
20 x Squats
10 x Shoulder Rollovers
10 x Overhead Squats (Dowel)
10 x Kettlebell Swings (53/35)
20 x Sit-Ups

PART 2
Running clock for 11 minutes:
0: 7 x Back Squats @70% 1RM
2: 7 x Back Squats @70% 1RM
4: 7 x Back Squats @70% 1RM
7: 5 x Presses @75% 1RM
9: 5 x Presses @75% 1RM
11: 5 x Presses @75% 1RM

PART 3 (TIMECAP: 12 Minutes)
3 rounds for time
30 x Double-Unders
20 x Ball Slams (30/20)
10 x Toes To Bar

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