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181107

Wednesday, November 7th

Warm-up:

Dynamic Stretching

-then-

2rds:

10x Pass Throughs

10x Around-the-world

10x OHS

10x Ring Rows

Strength:

Alt. EMOM12:

5x OHS @ 65%

10x Pull-ups

*L3: 70% | C2B

*L1: 60% | :30 Max Jumping Pull-ups or 7x Pull-ups

Metcon:

FT:

21x Front Squat @ 115/80

15x Clean & Jerk @ 115/80

9x Snatch @ 115/80

5:00 Rest

FT:

21x T2B

15x HSPU

9x C2B Pull-ups

*L3: 155/105 | Def. 4”/3” | BMU

*L1: 95/65 or less | Knees-to-elbows | DB Push Press @ 50/35 or less | Pull-ups or 18x Jumping Pull-ups

*2 Separate FT Scores

Earlier Event: November 6
181106
Later Event: November 8
181108