13-Nov

By November 13, 2013wod

PreWOD

warm up: Dynamic
Clean pulls 10 mins to complete 3 reps X 5 sets  50% 1 rep dead lift max
Cash out: 500 meter row roller work

Met Con
13-Nov

rounds
11 Front squats 135/95
13 L Pull ups
20 Box jump overs 24/18
13 Ring dips

Beginner: 3 rounds
6 front Squats 65/30
8 dips/box dips
10 box jumps
12 jumping pull ups

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