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WOD Nov. 23rd

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Strength Component: 3 Rounds max push-ups with 20lb vest

Wod:

15 Muscle ups followed immediately by:

12 HSPU

3 Deadlift 225/165

9 HSPU

6 Deadlift

6 HSPU

9 Deadlift

3 HSPU

12 Deadlift

WOD Nov. 13th

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Skill Work:  Snatch 5×5

WOD:

5 Rounds for time:

10 Deadlift 225/165

5 Muscle Ups

I will not be at the gym today I will be at CrossFit East Sacramento doing some kind of crazy workout with my friends Blair Morrison and Justin Riley.  Im not sure what’s in store but Im looking forward to training with and learning from these high caliber athletes.