W.O.D. Nov 21st 2009

W/U: Inchworm Race- 3 trips, with 5 plank push-ups after each trip.

"1 Arm Bandit"

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T-Get-ups X 3/ side

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DB Snatch X5/side

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Squats (holding the DB) X10 (SQUAT DEEP, YES, DEEP)

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1 arm Clean and Press X 5/arm

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Spread eagle sit-ups X 23 (the sum of all other reps)

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AMRAP 23 MINS