WOD: Friday 12/2 DT

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On December 2, 2011, in WOD, by Randall Osborne

Capstone WOD
DT
Five rounds for time of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Team Capstone WOD
Weighted dip 3-2-2-2-1-1-1-1-1
Weighted dip 3-2-2-2-1-1-1-1-1 reps

Karabel
10 RFT of:

3 Snatches (135#/95#)
15 Wall Balls (20#/14#)

Post total time and snatch/wall ball loads.

Skill of the day
Toes to bar

Capstone CrossFit Gymnastics WOD
Wall Climbs, Toes-to-Bar, Box Jumps
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24″ box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Post total time.

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