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7 November 2016

7
Nov

7 November 2016

 

Monday November 7, 2016

Find the HERO WOD(s) YOU WANT TO DO FOR FRIDAY. PLEASE TAKE TIME TO REVIEW THESE BRAVE WARRIORS THAT MADE THE ULTIMATE SACRIFICE.

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Warmup: Line Drills and Mobility
Strength: Frontsquat, work up to a new 1 Rep FRONT SQUAT Max from rack
WOD: Partners and Singles (20 minute overall Cap)
As Partners…
For time…
200 Airsquats
400m Farmers Carry AHAP (KBs, DBs, Handles)
30 Clean and Jerks 155/105
Rest 1 Minute on the running clock….
Then as Individuals…
For time…
500m Row
60 Double Unders
30 Toes to Bar
10 Pull-ups or Bar Muscle Ups RX

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