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November 7, 2011

11/7 WOD: Max pullups

Individual Warm-up: 20-butterfly pull-ups.Warm-Up: BWU Part #2: 20-dead-lifts, 15-hang power snatches, 10-single arm power snatches.Strength: Dead-Lifts 1) 5 x 75%, 2) 3 x 85%, 3) 1+ x 95%WOD: Run 400m, max pullupsKeep track of rounds, and total reps performed on the pullups. Once you are off the bar or let go, your set is done.Recovery: Shoulder, Forearm, and back stretches.

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