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05/12/2013 Thursday

By December 5, 2013WOD

Workout

Strength

HSPU progressions 3-3-3-3-3

Chin-ups 4-4-4-4(10 sec hold)

 

Met-con

Buddy Wod

 

For time(20min Cut-off)

75 Cal row

75 Pull-ups

75 Box jumps

75 Kb swings 24/16kg

75 Ball slams 10/7kg

75 Squat cleans 30/15kg

75 Shoulder to overhead 30/15kg

75 Plate thrusters 25/10lb