Congrats to Matt D for taking out the Masters League Competition on Saturday!
The ROD is super proud of you Matt!

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Skill WoD: "Holding The Standard"

Alternating 'EMOM' x 10 Minutes:

Odd Mins: 5 Strict Pull Ups

Even Mins: 10 UNBROKEN Overhead Squats (42.5 / 30 kg)

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• 'EMOM' = Every Min On the Min.
• Add weight to the pull ups if able to.
• Barbell as written to be unbroken. Pull ups however do NOT need to be.
• Scale As needed.

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2 Minutes Rest / Transition into....

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WoD: Open Workout "11.1 / 14.1"

AMRAP in 10 Minutes:

30 Double Unders

15 Power Snatches (35 / 25 kg)

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• Really 'long' 10 minutes if you go out too hot. Be aggressive but fins a pace that works for you & break up the reps on the barbell early!
• Compare to 12/01/16

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Post run split time & number of rounds/reps to Beyond The Whiteboard.