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Monday WOD 11.7.16

Level 1
15 Minutes E90 (10 Sets)
Deadlift x 3 (VIDEO)
Start at 50% of Your 1RM and Build
Then 9 Minutes AMRAP
7 Ring Rows
7 Hand Releasing Pushups
15 Kettlebell Swings 53/35# (VIDEO)
 
Level 2
15 Minutes E90 (10 Sets)
Deadlift x 3
Start at 50% of Your 1RM and Build
Then 9 Minutes AMRAP
4/3 Muscle-Ups
10 1-Arm Alternating DB Snatches 70/45#
 
Optional Work
Build To Your Heaviest 100′ Hand Over Hand Rope Pull (More Than 1 Stop = You’re Done)
Then 5 Tough Sets Of:
1-Legged Romanian Deadlift x 5
(Do Not Exceed Weak Side Load)
Resting 60 Seconds Between Sets/Sides

November 6, 2016 | WOD | 0

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