9th November 2014


3 rounds for time

500m Row

21 Pullups

7 Front Squats(225/150)*

*Choose a weight that you can do unbroken when fresh, but that is challenging.

15min Time cap

Post WOD practice/skills

Accumulate 3 minutes locked out at the top of a dip on rings

Accumulate 4 minutes of a plank

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