M

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Trigger/Warm-up/Mobilise/Activate

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WOD

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THE REEBOK CROSSFIT GAMES OPEN 2011 – WORKOUT 11.4 (http://games.crossfit.com/workouts/the-open/2011)

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1) MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 20 minutes of:

5 Power cleans (145lbs / 65kg)

10 Toes to bar

15 Wall balls (20lbs to 10′ target)

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WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 20 minutes of:

5 Power cleans (100lbs / 45kg)

10 Toes to bar

15 Wall balls (14lbs to 9′ target)

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Score = Total Reps (Record this Benchmark WOD Score!)

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Compare your results to those of 2011 at (http://games2011.crossfit.com/content/scoreboard.html)

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then…

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2) Practice skin the cat for 10 min

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Score = For quality (record quality reps)

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Thats how we get down, do the worm