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12.11.12

11
Nov

12.11.12

Thank you to all the men and women that have fought for this country and our freedom! Without your efforts we would not have the freedoms we have today.

RX:
Push Press – heavy 6, 95% x 6, 90% x 6
Back squat – heavy 6, 95% x 6, 90% x 6

RX+
Jerk behind the neck – heavy 3; 95% x 3, 90% x 3
Push Press – heavy 6, 95% x 6, 90% x 6
Back squat – heavy 6, 95% x 6, 90% x 6
Jerk dip squat – heavy 6, 95% x 6, 90% x 6

WOD
4 rounds
10 box jumps
20 sit ups
30 dubs
400m run

HSPU/Narrow “perfect” Push-up: Day 1
– new 50 days!

1 Response

  1. BW 208

    Jerk BN: 195×3 185×3 175×3
    PP: 135×6 125×6 115×6
    BS: 225×4…missx2 215×6 (no time to finish)

    WOD: sub 400m row for run, 24” box
    only had time to do 3rnds @10:45

    Post WOD
    Jerk Dip squat: 205×6 185×6 155×6