WOD – 030913

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WOD – 030913

“The way to get started is to quit talking and begin doing. ”
~ Walt Disney Company

Rite of Passage

A1. Bulgarian Split Squats
3 x 6-8 reps ea leg @ 31X1
A2. Seated Dumbbell External Rotations From Knee
3 x 8-10 reps @ 2010 @ 10% Bench Press 1RM…ish

B. 4RFT:
– 10 x Thrusters @ m.30kg,f.20kg
– 400 Meter Run

* Score time for MetCon

Open

A.  For time do, 21-15-9 of:

– Deadlifts @ m.102kg,f.70kg
– OHS @ m.60kg,f.42.5kg

B. Skills

OTMx20

Odd:  3 Pos. Squat Clean @ moderate, Pause for a full 2 seconds from each position; (1) from mid thigh, (2) at the knee, (3) mid-shin but off the ground.

Even:  3 Muscle ups

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