WOD 11/12/12 c

1. 

   cahill says:

   11/12/2012 at 10:45 AM

   6 Minute AMRAP of: 7 Plate Burpee (45/25)/6 each O.H. Lunge-4 full rounds
   Clean & Jerk- 5 @75% =140/ 3/3 @85%=165 1/1/@90%=175
   5 RFT of: 15 Ring Dip/200M S.B. Run (40/20)- 13:45
   Ring dips killed me I did the first 4 sets unassisted than moved onto the rubber band

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2. 

   CT says:

   11/12/2012 at 5:57 PM

   5:20 Minute AMRAP of: 7 Plate Burpee (45/25)/6 each O.H. Lunge: 3 full rounds and 7 burpees Rx. I missed the first 40 secs of the WOD looking for my wallet, which I thought I lost on my way over to the box. Luckily I left it at home.

   Clean & Jerk: 5 @75%/ 3/3 @85%/ 1/1/@90%: 5@100, 3@115, 3@115, 1@120, 1@120.

   5 RFT of: 15 Ring Dip/200M S.B. Run (40/20): 12:09. First 2 rounds of ring dips were Rx, the last 3 were band-aided.

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   • 

     Head Coach says:

     11/13/2012 at 6:59 AM

     LOL Band Aided 🙂

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3. 

   Head Coach says:

   11/13/2012 at 6:58 AM

   1 Mile Run @ 80%=7:50
   Clean & Jerk- WU- 5@45/95 WS-6/6/6@ 145 (70%)
   High Bar Squat- WU- 3@45/95 WS- 6/6/6 @ 165 (60%)

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