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#WCW – ‘Helen’

By September 13, 2016July 12th, 2017WOD
Weightlifting:
7 Rounds
3 Back Squats
2 Weighted Ring Dips
1 Weighted Pullup
Build to 75-85% of 1RM.
Score = Heaviest back squat + heaviest pullup + heaviest dip.
 
Metcon:
‘Helen’
3 Rounds for time of:  
400m Run  
21 Kettlebell Swings, 53# / 35#  
12 Pull-ups

 

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