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11/20/14

November 20th, 2014

WsOD:

#1 Haitiwod 14.4

10 min cap

 

Athlete (18-39)

1000 meter row

100 wall balls (male: 20 lb wall ball to 10″, women: 14 lb wall ball to 9′)

As many repetitions as possible of muscle ups in the remaining time.

 

Open Division (18-39) and (40-49)

1000 meter row

100 wall balls (male: 20 lb wall ball to 10′, women: 14 lb wall ball to 9′)

As many repetitions as possible of chest-to-bar pull ups in the remaining time.

 

50-59

1000 meter row

100 wall balls (male: 20 lb wall ball to 10′, women: 14 lb wall ball to 8′)

As many repetitions as possible of chest-to-bar pull ups (pull ups for women) in the remaining time.

 

Rest 5 min

 

Prison rules HSN, 3 reps every :15 for 16 intervals

  • use 40% of 1 rm

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