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WOD - Wednesday, 11/1/2017

Deads on Weds

WU:

200m Farmer's carry (moderate DB or KB)

into 2 RFQ:

15 KBs (USSR)

12 Ring rows

9 Squat jumps

A. Strength: Deadlifts
5 x 5 @75% of 1RM

B. Conditioning:

For time:
30 DB Deadlifts (50/35)
30 DB Hang Power Cleans (50/35)
50 Chin ups

30 DB Hang Power Cleans (50/35)

30 DB Deadlift (50/35)

Time Cap: 12 Minutes

Extra Credit: Durante’s Core

5 rounds
10 Hollowrocks
10 V-ups
10 Tuck ups
:10 hollow hold
Rest 1:00 between rounds
 

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