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Friday Nov 16th, 2012

 “NOOOooo Not 12.4 Againnn……”

 

Strength:  Deadlift-

8@70%, 6@75%, 6@80%

WOD:                                                                                    

A                          

12 Minute AMRAP of:

150 Wallballs

90 Double Unders (3:1)

30 Pull-ups (If you have MUs do MUs)

B

12 Minute amrap of

20 Wallballs

30 Double Unders (3:1)

20  Ring Rows or Pullups

<3mo

15 Wall Ball

50 Single Unders

12 Ring Rows

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Chriss Smith

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