November 22, 2016

Group WOD:

"Helen On A Boat"

3 Rounds For Time:

500m Row

21 KBS (16/24kg)

12 Pull-Ups

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Competition WOD:

A. Back Squat:

10-1-5-1-10

Rest 2-3 minutes between sets.

Warm-up as needed. Singles are HEAVY. Other sets are tough.

B. Build to a heavy weighted single ring dip.

Scaling options:

1 - decrease band widths to be your "heavy" single

2 - weighted box dip, put a DB or plate in your lap

C. For Time:

30 Burpee Box Jumps (20/24")

20 alternating heavy DB Snatch (50/70#)

10 Ground to Overhead (135/185#)

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