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WOD- Sunday, November 14, 2010

13
Nov

WOD- Sunday, November 14, 2010

Warm-Up: 400M Run, karaoke 50′, fanny whackers 50′, 10 push-ups, 10 squats, 10 GHD sit-ups, 10 pull-ups

Skill: Dumbbell thrusters, string them together, on the heels, keep the weights centered over the shoulders

WOD:
Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent

Chris Spealler 15 rounds + 9 thruster, Dave Leys 13 rounds + 7 thruster, Laurie Galassi 12 rounds + 9 thruster (25lb), Pat Burke 11 rounds + 9 thruster (40lb), Austin Malleolo 10 rounds + 9 thruster (20′ rope), Kevin Montoya 10 rounds + 7 thruster, Karianne Dickson 11 rounds + 8 thruster (25lb).
Post rounds completed to comments.

Range:  8-15 Rounds, sub appropriately

Laura and David working towards a great WOD 1 finish.

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