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November 14, 2012

1) 3 rounds not for time:
10 x Ring Dips
10 x Box Jumps (30/24)
5 x Front Levers

2) Snatch:
4 sets of 1 rep @ 80% of last week’s heaviest weight.

3) 3 rounds for time:
Run 400m
10 x dumbbell snatch (70/50lb)

Alternate arms on each rep, dumbbell touches ground each rep. Substitute dumbbell with a kettlebell or different weight if necessary.

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5 thoughts on “November 14, 2012

  1. Snatch: 4 x 1 @ 145

    very fun wod with nice weather. taped 2-5 lb plates to the 60’s to create 70 lb dumbbells.
    took 6:58 to complete.

    Also did the performance wod because of the pushups–took 3:32 to complete.

  2. Not the best snatch day for me.

    5:59 on Met Con. Used 80lb dumbbell. Thanks to skeet.
    Ready to build the engine and get my 400s back.

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