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WOD 11/13/17


Posted on November 12th, by jonah in Uncategorized. Comments Off on WOD 11/13/17

Fitness and Performance

LISTEN TO YOUR COACH ON SCALING. I WOULD PREFER YOU TO SCALE THE WEIGHT ON THE METCON AND TRY TO COMPLETE THE WOD UNDER THE TIME CAP THAN IF YOU JUST RUN OUT OF TIME.

1. Deadlift
5/3/2/1/1/ME@65% last single as long as technique remains perfect.

2. 7:30 cap For Reps or time(if complete goblet squats)
For Time(7:30 cap)
21-15-9
KB Deadlift 70s/53s
HSPU
Cal Row
Burpees

then

50-Goblet squats with Kb with remainder of time cap

(Master 40+and scaled do Strict Press 65/45 in place of HSPU and 53/35 on KB Deadlift)
this is a hard cap. stop at 7:30. scale weight and go hard on cals and burpees if you want to finish. dont cut the reps





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