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19th September 2019

WOD WOD, September 20, 2019

OPEN WOD 11.4
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Necessities
14mins w/buddy:

10 x PVC Discloates
6/6 SA DB push press
30/30m DB OH Carry
10 x Scap Pull-ups / Beat swings / Pull-Ups
30 Second Glute prep – walks/thrusts/ squats

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

OHS: Reduce weight / Change squat pattern if unable to OHS
RMU: BMU/Burpee C2B-PU/Burpee jumping PU

COOL DOWN
Buddy smash of choice

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