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Friday WOD 6-11-15

November 5th, 2015

WOD – Friday, 30/10/2015

WOD
[A] “DT”
Five rounds for time of:
70kg (50kg) Deadlift, 12 reps
70kg (50kg) Hang power clean, 9 reps
70kg (50kg) Push jerk, 6 reps

Skill: 10 free standing Handstands.

Warm Up: Dynamic + Barbell Complex.

[COMPETITION TRAINING]
[B] Tabata Mashup: 16 x 20 secs / 10 secs
Bar Muscle-up
Double Under

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 16 intervals. Alternate between the two exercises. Score is total reps (record totals of each exercise as well)

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