9/18/13 WOD

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Squatember: (or its scientific name… noasslikemileycyrus)

  • CF, Competitors, Enduros: Front Squats, 7-7-5-2-2
  • Beginners: Back Squats, reps and weight determined by the Coach…

WOD:

  • A) 7 Minute AMRAP, ascending ladder of
    • Wall Balls (20/14) – (Competitors, 2-for-1)
    • Pull ups – (Competitors, Chest-to-Bar)

Beginners, you’re done here. Everybody else…rest 3 minutes, then

  • B) 5 Minute AMRAP
    • 4 Power Cleans (95/65)
    • 4 bar facing burpees

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