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Monday 09112023

WARMUP


911 TRIBUTE 20-30min

RX

For time: 2001-m run or row 11 shoulder presses (85/115 lb) 11 overhead squats 11 sumo deadlift high pulls 11 push presses 11 front squats 11 squat cleans 11 push jerks 11 back squats 11 deadlifts 2001-m run or row – If athletes begin the WOD with a row, they finish with a run and vice versa.

SCORE: TOTAL TIME

LEVEL 2

For time: 2001-m run or row 11 shoulder presses (65/95 lb) 11 overhead squats 11 sumo deadlift high pulls 11 push presses 11 front squats 11 squat cleans 11 push jerks 11 back squats 11 deadlifts 2001-m run or row – If athletes begin the WOD with a row, they finish with a run and vice versa.

SCORE: TOTAL TIME

LEVEL 3

For time: 1000-m run or row 11 shoulder presses (35/55 lb) 11 overhead squats 11 sumo deadlift high pulls 11 push presses 11 front squats 11 squat cleans 11 push jerks 11 back squats 11 deadlifts 1000-m run or row – If athletes begin the WOD with a row, they finish with a run and vice versa.


Core_

on a 3:00 clock

1:00 weighted situps

1:00 vups

1:00 setups

use db held at shoulders


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