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November 21, 2011

CrossFit WOD

Warmup (10 min) coaches choice on mobility exercises

SWOD Max Sumo Deadlift (10 min)

A.1. (3 min) 2 x12 Partner Hamstring mod Push offs
A.2. (3 min) 2×12 Weighted Squat jumps (medballs)

WOD (10 min max) (adv. sub 5)
21-15-9
Front Squats (95/65)
Pull ups

SWOD: 210# Sumo Deadlift (failed 220#, didn’t have time to try 215#)

WOD: I am very happy with a sub-6 ‘not quite’ Fran.

Time: 5:41 Rx

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