3 rounds for time:
50 m prowler push (uprights) (sub 100 m sprint)
15 kipping pull-ups
90 sec rest" />

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Vertec post mount
Tuesday November 3 2009

  • Clean - 75% x 2 x 4
  • Snatch balance - 83% x 3 x 4
  • Push press - 90% x 3 x 3
3 rounds for time:
50 m prowler push (uprights) (sub 100 m sprint)
15 kipping pull-ups
90 sec rest

Questions? Get answers here or post in comments.
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Jim Climer 1 | 2009-11-08
I sat under this thing during Rut's seminar, and I kept wondering if you ever had to loosen that holding screw and lower the flags. It was set at a starting height of about 12' and I was feeling woefully inadequate every time I looked up at it. Where did you find the holding clamps that fir around the pole?
Greg Everett 2 | 2009-11-08
Jim - I just made the brackets from cheap steel stock you can get at home depot or lowes.
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