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Monday, 7 October 2013

08/10 Tuesday

08/10 TUESDAY WOD1
Time to level out the game field
Weightlifting
WU: Warm-up
3 Rounds:
15 K2E
15 Wall Ball
15 Snatch Squat (PVC Pipe)
(10 minute Cap)
STR: Back Squat (10min to build up to a 5RM)
A: Daniel (Time)
For Time:
50 Pull-ups  
400 meter run  
21 Thruster, 95#
800 meter run  
21 Thruster, 95#  
400 meter run  
50 Pull-ups
RX = (40/25)

25min Limit - Each Unfinished rep is 1 second penalty - Unfinished Run is 60sec penalty

A++: Metcon (AMRAP - Reps)
If completed Metcon A with remaining time:
Men: AMRAP - RX: Bar MU
Ladies: AMRAP -  RX: 1 Elastic Pull Ups