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9-9-11 WOD

By September 9, 2011No Comments

Overhead Squat

5 x 3

Back Squat

12-20

Front Squat:

6×2 @ 88%+ 5 box jumps after each set

Snatch

(70%x1,75%x1,

80%x1)x 3

Met Con

Fight Gone Bad Style Workout

Level 3

1 min squats

1 min sit-ups

1 min chest to bar pull ups

1 min rest

4 rounds

Score is total number of reps

Level 2 / Level 1

1 min squats

1 min sit-ups

1 min pull ups

1 min rest

4 rounds

Score is total number of reps

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