WOD 2014-11-17

Strength: Bench Lunges; Workout: "Helen" (3 RFT, Run, KB Swings, Pull-ups)

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Strength: Front Squats; Workout: 7 RFT (HSPU, Ring Dips)

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Hero-Workout: "Blake" (OWL, Box Jumps, Wall Balls, HSPU)

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Strenght: Overhead Squats; Workout: For Time (Pull-ups, Ring Push-ups, Sit-ups, Burpees, Row, Double Unders)

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Strength: Pendlay Rows; Workout: AMRAP in 12 Minutes (Ring Dips, Ring Rows, Sit-ups)

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Strength: ME Overhead Squats; Workout: 3 RFT (Row, Front Squats, Double Unders)

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Strength: Back Squats; Workout: AMRAP in 9 Min (Deadlifts, Box Jumps, Lunges)

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Strength: Weighted Pull-ups; Workout: AMRAP in 5 Min (Man Makers, KBS)

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Strength: Front Squats; Workout: 5 RFT (Deadlifts, Box Jumps, Double Unders)

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