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November 28th, 2014


Alternate OTM X 10

Press 5X7 70% of 1 rm

:30 sec Double unders or DU practice



Partner WOD:

20 min AMRAP

Each partner performs 3 rope climbs (rope ascent) (done 1 at a time)

then accumulate by alternating turns the following:

100 push ups

100 situps

100 weighted walking lunges (hold 53 lb/35 lb kb)

100 wallballs (20/14) (10/9)

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