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1
Sep

9.2.11

FRIDAY

"MERRY GO ROUND"

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(via CrossFit Apex)

2 Rounds of:

21 Pull Ups

15 Wall Balls…20/14 pounds… 10/8 feet

9 Deadlifts…275/185 pounds

60 Double Unders

9 Power Snatches…95/65 pounds

15 Front Squats…95/65 pounds

21 Push Press…95/65 pounds

200m Run

21 Box Jumps…20/18" box

15 Ring Dips

9 Turkish Get Ups…35/26 pounds

For Time

  Duke
Duke and Heather

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Strength: Shoulder Press

1st set 70% of training max x 3reps

2nd set 80% of training max x 3reps

3rd set 90% of training max x 3 or more reps

**This Saturday we will be doing another Hero WOD dedicated to the 31 members of our armed services who lost their lives on 8.6.11 while on duty in Afganistan**

check out the details here: www.31heroes.com