7-Nov

By November 7, 2013wod

7-Nov
PreWOD

2 RNDS CFWU
Dynamic
Cash Out: 3×5 TGU (1 each arm) increase weight each set
25 back extentions, 30 sec plank hold each position

Met Con
11/7/2013

Skill: KB snatch
4  RFT                                3 RFT              3 RFT

Competeitive                  Intermediate      Beginner
400m run                             ”                       “
12 Box Jumps (30/24)     (24/18)            (20/18)
12 KB snatch  (45/25)      (35/20)            (20/10)    (six each arm)

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