12/12/14 Friday

Performance

A. Dead Lift; 
10-8-6-4-2, rest 2min

*Build each set

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On a Running Clock complete:

AMRAP in 15min:

20 Calorie Row
or 30C AirDyne

20 1-arm alternating DB Snatches, 70/50 (10/side)

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On the 20min mark, perform…

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C2B Pull-up Ladder: 1.2.3.4.5.6.7.8.9.10 Unbroken reps for time

*if you are unable to complete the entire ladder unbroken, start back at 1-rep and repeat the ladder as many times as necessary until you have completed 60 reps total

*Time Cap is 15min

 

Competition

Wod will be posted at gym