Saturday November 21, 2015

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(Matt’s Double Body Weight Clean and Jerk.  Check out how his hips are perfectly centered between his two feet.  Great positioning results in an epic lift!  Nice work Matt!)

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WOD:

In teams of 3 complete:
AMRAP in 35 minutes:
21 Back Squats (155,105)
15 Bar Muscle-Ups
9 Rope Climbs
3 minute L-sit (each person accumulates 1 minute)

MOD 1: BS (135,95), Strict Pull-ups + Ring Dips, Blue Tape, Knee Tuck Hold

MOD 2: BS (115,75), Banded Strict Pull-ups + Banded Dips, 1 move rope climb

MOD 3: BS (95,65), Shoot Throughs, Assisted Rope Climbs

**Split the reps evenly. Each person will do 7 Back Squats, 5 BMU, and 3 rope climbs before moving on to the next exercise.

**On the Back Squats, the bar cannot touch the ground until all 21 have been completed. After your 7 reps, your partners can help you transfer the bar to your back if you need it. If the bar touches the ground at all before the 21 reps are complete, there will be an immediate 21 burpee penalty for ALL partners.

**On Bar Muscle-ups, while one partner completes their 5 reps, the other partners will do a handstand hold against the wall.

**On the Rope Climbs, you will rotate every rope climb. So, one person does 1, then the next person, and then the next person. While waiting for your turn, you do hollow rocks.

**on the L-sit, each person accumulates 1 minute. Switch every 30 seconds. Jump rope while you wait.

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