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Monday November 3, 2014


Part 1 should take less than 10 minutes.  If needed drop muscle ups to 2 per round.

Part 2: If competition you shoot shoot for 6 but definitely under 10 minutes.  Drop weight if needed.  This is not a strength wod.

Deadlifts should be a weight you can do unbroken for all rounds


Start at 0:00


Muscle Ups

Squat Snatch 155/105

- Start at 20 minutes

3 rounds

-21 Wall Balls (20/14)

- 14 HSPU

- 7 Deadlifts (315/205)

Start at 40:00

3 Rounds for time

- 400m run

- 20 c&j (95/65)

General Fitness:

Only do part 1 and 2. If you don't have muscle ups then work on unassisted pull-ups and dips.  If you have those then work on muscle up progressions, keep rep scheme the same as the muscle-ups.

- Pick a weight you can do for a squat snatch. It's important you do not switch to power unless you have an injury.  It's important we work on these :)

Beginner:  Do part 1 & 2.  Strict pull-ups and dips with bands.  Can do handstand holds or pikes.  If pikes are too difficult then switch to regular push ups.  We want to start building that strength.

Earlier Event: October 31
Friday Oct. 31, 2014
Later Event: November 4
Tuesday November 4, 2014