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2013 OC Throwdown Qualifier WOD 3

I'm sorry for the lack of updates! You know... long weekend and all.

Wednesday, November 21, 2012

Warm up: 1k run and Ero warm up

A: Back Squat
1 x 3 @ 80% 1 RM
1 x 3 @ 85%
2 x 3 @ 90%
3 x 1 @ 95%

B: 2013 OC Throwdown Qualifier WOD 3
AMRAP 20
4 muscle ups (12 pull up-12 ring dips)
6 overhead squats 135/95
9 toes to bar

Results A: 175-180-195-205

Results B: 5 rounhds + 12 negative pull ups + 11 ring dips
Scaled to knees to chest, weight at 65 lbs

It was a hard WOD. I think I could have done more weight during the AMRAP, I don't know why I didn't lol. I need to stop letting the weight intimdate me. I know I'm strong, I just gotta keep my entire core tight and focus on what needs to be done.

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