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WOD

WOD for 11/22

By CrossFitOmnia | In Uncategorized | on November 22, 2013

Skill/Strength:
– Squat Depth Work
– Handstand/Handstand Walk Practice

WOD:
A. 3 Rounds for Time (10 min cap):
– 10 Overhead Squats (135/95)
– 50 Double Unders

B. 21-15-9 (12 min cap)
– Front Squat (95/65)
– Burpee
– Pull-up

Turkey Challenge Heat Times:
Saturday
WOD 1
– 9:00 AM – Amy, Jenny, Kara M
– 9:15 AM – Kara S
– 10:25 AM – Jake, Rj
– 10:40 AM – Kevin, Hot Sauce
– 11:10 AM – Tim

WOD 2
– 1:30 PM – Amy, Jenny, Kara M
– 1:50 PM – Kara S
– 2:50 PM – Jake, Rj
– 3:00 PM – Kevin, Hot Sauce
– 3:20 PM – Tim

Floater WOD between 9:30am-3pm

Sunday:
WOD 1
Guys 3 Mile Run – 8:00am
Girls 3 Mile Run – 8:05am

WOD 2
Deadlift Ladder – time will be based on placement from 3 mile run

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