HAPPY BIRTHDAY to our Marines!! SEMPER FI!

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Skill:
Crow holds

Strength:

Snatch (squat), work to a heavy

WOD:
As many rounds as possible in 18 minutes of:
2 Snatches (squat, 135 lb./85 lb.)
2 Muscle-ups
10 Kettlebell swings (53 lb./35 lb.)
10 Burpees

Post loads and completed rounds to comments.

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LEANFIT:
5 rounds for time of:
10 Hang clean and press (75 lb./45 lb.)
10 Inverted ring pulls (feet on box)
400m Run
Rest 1 minute

Post time to comments.

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DE:
3 rounds for time of:
20 Pull-ups
100m Farmers carry
80m Sled push
800m Run

Post time to comments.

Media:
Friday WOD, November 10, 2017

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