Friday the 13th

Julia Rohde of Germany competes in the women's 53kg weightlifting competition during the World Weightlifting Championships at Disney Village in Marne-la-Vallee outside Paris November 6, 2011. REUTERS/Benoit Tessier (FRANCE - Tags: SPORT WEIGHTLIFTING)

I.
3 Rounds (slow)
10 Push Press (65/55#)
10 BB Sumo DLHP
10 Front Squat
Then
Row 500m

II.
Squat Clean 5×3 (build-up with confidence)

III.
30-20-10
Thruster 95/65#
Run 200m after each set

IV.
5 Rounds
10 CTB Pull Ups
10 Push Ups
10  Alt Pistols
Rest :30

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Filed under crossfit, fitness, Olympic Weightlifting, strength & conditioning, WOD

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