Wednesday November 7th
Sumo Deadlift 1 RM
then:
Against a 11 minute clock
50 sumo deadlift high pulls 75/55
25 pull-ups
Row for calories in remaining time
Score is total Calories
Today's WOD
Saturday, September 30th
In teams of 2: 3RFT (40 min cap) 400m run w/ plate 45lb/35lb 40 Squat Cleans 95/65 | 75/55 | 45/35 30 Shoulder-to-overhead 95/65 | 75/55 | 45/35 20 Pull Ups | Assited PU | Ring Rows 10 Synchro bar facing burpees
Both partners complete the run together but only one carries plate at a time. Break up reps however they want, burpees must be done together.
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