18-Nov

By November 18, 2013wod

PreWOD

Warm up : Dynamic , Burgener
Skill : Rope Climb  10 mins
Cash out: 3 rope climbs , roller work

Met Con

4 rounds for time:

                      Competitive       intermediate    beginner

20 Back squat  (185/135)       (155/115)       (95/65)  **
20 Toes-to-bar
** NO RACKS. Please use a heavy weight that you are able to clean + jerk then back squat!

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