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 WOD 9/14/11

Overhead Squats – Find your 10 rep max

5 Lowers from an inverted hang on the rings between each set. To complete one rep hang upside down from the rings and slowly lower yourself down mixing between lowering yourself forward and backward. To scale this movement tuck your knees in close to your body. If you’re not comfortable doing this simply hang from the pull-up bar, pull your legs up as high as possible, and lower them as slowly as you can.



1000m Row

50 Thrusters (45/33)

30 Pull-Ups


Refer to 6/10/11


Tonight on ESPN2 be sure to watch the CrossFit Games! They will be on the following three Wednesdays Sept 14, 21, & 28 at 7pm.

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