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4.29.11

FRIDAY

"FLY ON THE WALL"

2 Rounds of:

800m Run

15 Power Snatches…95/55 pounds

10 Turkish Get Ups (5 each arm)…70/35 pounds

5 Wall Walks

For Time

**slow down on Turkish Get Ups**

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4.29.11 

Skill:  Turkish Get Ups

***CrossFit EXPLODE will be hosting the CrossFit Games OPEN Sectional WOD 11.6 on this Saturday 4.30.11. Everyone is welcome and all EXPLODE members are encouraged to participate. All normally scheduled classes will be cancelled that Saturday. The cost for any non-members of CrossFit Explode will be $20. Please email [email protected] to reserve your spot.

Schedule for April 30th:
8-8:30AM – Volunteers arrive
9:00AM – Registration begins
9:00AM – Judges arrive
9:30AM – Welcome announcements
10:00AM – First heat kicks off

Heats will be made upon registration/arrival at the door on Saturday.
CrossFit Games Open WOD 11.6 is:
7min AMRAP of:
3 Thrusters… 100/65 pounds
3 Chest to Bar Pull Ups
6 Thrusters…100/65 pounds
6 Chest to Bar Pull Ups
9 Thrusters…100/65 pounds
9 Chest to Bar Pull Ups
12 Thrusters…100/65 pounds
12 Chest to Bar Pull Ups
15 Thrusters…100/65 pounds
15 Chest to Bar Pull Ups
18 Thrusters…100/65 pounds
18 Chest to Bar Pull Ups
21 Thrusters…100/65 pounds
21 Chest to Bar Pull Ups
24 Thrusters…100/65 pounds
24 Chest to Bar Pull Ups
(ect. for total reps)