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WOD 11-18-13

OHS: in 15 mins find a heavy triple, then do 4×5 @ 70-80% of that weight.

For Time:
* Run 400 M, then:
21-15-9
• Hollow Rocks
• Ring Dips
• DB Snatches (45/30) [total] *Run 400 M

*This WOD starts and ends with a 400 M run. Alternate each rep on DB Snatches.

Don’t forget to sign up for the Oly Weightlifting Meet at CFB on November 30th. There will be 3 age based divisions so don’t think you are out of your league! You can get more info from the CFB website or just ask a coach.

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  • Katie Tucker
    Reply

    105# OHS
    12:48 (blue band ring dips)

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