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WOD for 110716

6
Nov

WOD for 110716

Segment 1:
Back Squat
60%/4
70%/4
75%/4
(80%/4) x 2

Segment 2:
AMRAP in 7 minutes:
10 sumo deadlift high pulls (135/95)
10 push presses

Segment 3:
Ninjas: 8×4 Unbroken Muscle-ups, rest as needed between sets
Advanced: 10×3 Unbroken Muscle-ups, rest as needed between sets
Intermediate: 16×2 Unbroken Muscle-ups, rest as needed between sets
Novice: 30×1 Unbroken Muscle-ups, rest as needed between sets