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10.14.14

13
Nov

10.14.14

Warm-up

3 R.N.F.T.

20 Double Unders

10 MTN Climbers

5 DL @ a very easy weight

Mobility

Hamstring/IT Band

Strength/Skill

Deadlift 5×3 @ 80-90%

METCON

12 Minute AMRAP

RX Men:
30 Double Unders
15 Wall Ball 20lb. to a 10 foot target
10 Deadlift 185 lb.

RX Women:
30 Double Unders
15 Wall Ball 14lb. to a 9 foot target
10 Deadlift 135 lb.

Scaled & Masters:
30 Double Unders or 90 Single Jump Rope
15 Wall Ball 14/10 lb. to a 9 foot target
10 Deadlift 135/95

Notes:
Double Unders: the rope passes under the feet twice before each jump. Only successful jumps are counted.

Singles: Masters and scaled competitors may choose to do singles if unable to do double unders. Competitors must start and end with the same movement, either double under or singles.

Scoring: Score is total reps if you do the WOD with double unders. If you do the WOD with SINGLES you will need to make the 3 to 1 conversion. Example; if you complete 46 singles on your last round compute 46/3 =15.3. No rounding, so you would use 15 reps.

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