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Workout of the Day Wednesday November 16, 2011

2011 CrossFit Games Sectional Wod 11.4:
AMRAP 10 minutes:
60 bar facing burpees
30 overhead squats (120/90)
10 muscle ups

Alternative wod:
AMRAP 10 mins:
12 burpees
6 overhead squats
3 pull up
3 dip

-wod explanation and demo

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