WOD 111208, Wednesday

5 rounds for time:

15 Double KB Push Press @ 24kg

15 Double KB Front Squats @ 24kg

15 Ring Dips

Result: 41:38

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"Those Burpees Suck"
For time:

10 Pull Ups

20 KB Swings @ 24kg

30 Box Jumps @ 24"

40 Push Ups

50 Sit Ups

60 Burpees

10 Pull Ups

Result: 10:25
*Refers to WOD 081308.

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3 Weighted Pull Ups @ 20kg

5 Strict Pull Ups

7 Kipping Pull Ups

Result: 20:01
*Refers to WOD 092208.

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300 Burpees Challenge: 12 Burpees
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WOD 092208, Monday

"3 Types Of Pull-Ups"
10 rounds for time:

3 Weighted Pull Ups @ 20kg

5 Strict Pull Ups

7 Kipping Pull Ups

Result: 20:26

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"PushMore 300"
3 rounds for time:

20 Pull Ups

20 Push Up to Sumo Deadlift @ 2x32kg

20 Box Jump 24"

20 KB Double Clean @ 12kg

20 Knees To Elbows

Result: 22:44

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"J.T."
For time:
21-15-9

Handstand Push Ups

Ring Dips

Push Ups

Result: 13:12