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October 30, 2013

1) Open WOD 11.4
Complete as many rounds as possible in 10 minutes of
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

Muscle Ups require a full turn out with hands at the bottom.

2)¬†Today’s Performance WOD
5 rounds for time:
12 pull ups
12 kettlebell snatch (24/16kg)
run 200m

Optional work to be done in a separate session
Run 1 mile
rest 1:1
Run 800m
rest 1:1
Run 400m

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6 thoughts on “October 30, 2013

  1. Wod 1 – 96 reps. Disappointed with my effort on all three areas of this workout. Hopefully I will win an hour of one on one coaching with one of our coaches to develop my bar facing burpee.

    There were some strong performances on this one at 4:50. Great job to those that got back through.

    Wod 2 – 9:21 (used the 4 am Iron Boot standared of alternating arms on the kettlebells)

    Great job on your PR Lance.

  2. 11.4

    AM
    90 reps-couldn’t get a ring MU-very disappointed!

    Wod: 10:37 RX-28 KB

    PM
    1 mile-7:14

    800 meter-3:46

    400 meter-1:46

    These runs hurt!

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