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11/18/14

November 17th, 2014

WsOD:

Lil Nate

AMRAP 10 min

2 Muscle ups (4 CTB/6 ring rows)

4 HSPU (strict press 95/65/55)

8 American KB swings (71/53)

 

rest 5 min

 

Max BSQ in 2 min (225/155/135) from rack

  • If you are unable to do Rx weight, pick a weight you know you can do at least 10 reps with.

 

rest 5 min

 

Prison rules PCL and J, 3 reps every :15 for 16 intervals

  • Pick load you believe you can do 3 reps for all intervals.

 

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