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WOD Archive - November 2017

Friday June 6 2014
beer time!!
friday:

rest day

CrossFitters

Strength:
1) Bench press - 75%x 5 reps, 85%x 3 reps, 95%x 1+ reps.
2) Rope climb, legless: For as long as possible, every 30 seconds, perform 1x rope climb, legless (15ft). If you fail before 10 reps, continue until you have completed 10 rope climbs total.
3) 5 minutes of max distance handstand walk

WOD: Complete the following for time:
15x overhead squat (225#/155#)
20x deadlift (315#/225#)
30m handstand walk

Durability: Myofascial release and intense stretching!



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