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WOD – Wednesday, November 17th, 2010

16
Nov

WOD – Wednesday, November 17th, 2010

Warm-Up: Fanny Whackers, Frankensteins, 10 Box Jumps, 10 Broad Jumps, 200M Run, Samson stretch

Skill: Clean and Jerk

WOD:

Event 3 and Event 8 from The Ten

Ground to Overhead – Max reps in 3 minutes
rx’d men – 155#
rx’d women – 95#
scaled men – 95#
scaled women – 65#

Rep Target: 20-30 reps

Rest 10 Minutes then

Burpee Pull-Ups – Max reps in 3 minutes
men – 8’ bar
women – 7’ bar

scale this by doing Burpee Box Jumps

men – 24”
women – 20”

Rep Target: 30-50 reps

Aaron and Jennifer fight for reps in the foreground, as Bruce and Tracy do the same behind them during WOD 2 at X's and Y's!

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