12.20.2013

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SWOD
Deadlift
10 minute ladder
Start at 135/95
Complete 3 reps then use the rest of the minute to move weight up. 20 pounds for guys per round and 10 for girls. Never get higher than 90 percent of your max.

WOD
Complete each movement for one full minute. Go through the 7 movements twice in order (So 14 minutes total)
1- Hang cleans 95/65
2- Wall Balls 20/16
3- Push Ups
4- Supermans
5- Situps
6- Box jumps
7-Sled pushes 135/90

2 minute rest between rounds
Score is total reps

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