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WoD for November 10th, 2014

Group: 3 in 3
Air Squats
3 Pull-ups
Handstand Hold

Strength: 25 Minutes to Complete:
3 x 3 @ 75% of 1RM Back Squat
3 x 3 @ 75% 1 RM Push Press

WOD: For Time: “All Out Fury” 10’ Cap

Coach’s note: If you pace this, I may throw chalk at you.

200m Run a/b) 250m Row
6 Pull-ups a) Light Bands b) Heavy Bands c) Ring Rows
100m Run
3 Pull-ups
100m Run
3 Pull-ups
200m Run
6 Pull-ups

MOB: Roll Quads and Lats / Lax Shoulders

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