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Thursday, August 13, 2009

Modified rope climb
Modified rope climb

A. Snatch Deadlift 105% (of snatch) x 2 x 2

B. Advanced

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents (from seated!)

Time limit per round: 8:00
(i.e. if you exceed 8:00 on a round, finish the round, but don’t start the next one)

Intermediate

Five rounds for time of:
3 – 6 Strict Pull-ups (choose appropriate assistance…. or resistance)
1 Rope climb
60 second tuck sit between boxes (use the clock to keep track of time!)

Novice

Four rounds of:
5 Partner-assisted pullups
1 Modified rope climb
45 second tuck sit between boxes (use the clock to keep track of time!)

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