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2014.11.29 | WOD

29
Nov

2014.11.29 | WOD

PART 1
400m Run
20 x Jumping Jacks
20 x Squats
10 x Strict Pull-ups
10 x Strict Dips
10 x Thrusters (45/35)
10 x Partner Leg Throw Downs

PART 2
Running clock for 11 minutes:
0: 5 x Back Squats @80% 1RM
2: 5 x Back Squats @80% 1RM
4: 5 x Back Squats @80% 1RM
7: 3 x Presses @85% 1RM
9: 3 x Presses @85% 1RM
11: 3 x Presses @85% 1RM

PART 3
For a team of 2.
Only one team member may be working at a time. Each team is issued only one set of plates (2×45 or 2×25) so those plates must be added and removed for the deadlifts.
For time:
50 x Wall Balls (10/9 Feet) (20/14)
50 x Kettlebell Swings (53/35)
50 x Walking Lunges With Plate Overhead (45/25)
50 x Deadlifts (135/95)
400m Run With Plate (45/25)

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