Wednesday November 23rd, 2016
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Category: WOD

Wednesday November 23rd, 2016

Warm up-

2 Minute easy Row, Bike, or SU’s

5 sets

20 Seconds of AS

Rest 10 sec

20 Seconds of Mountain Climbers

Rest 10 sec

Skill-

Back Squat

4×10 @ 65% of 1RM

10 Box Jumps 30/24 after each set

WOD-

For Time:

250m Row

21 ALT. KB Snatches 53/35

21 Lateral Rower hops

250m Row

15 ALT. KB Snatches 53/35

15 Lateral Rower hops

250m Row

9 ALT. KB Snatches 53/35

9 Lateral Rower Hops

Post WOD-

3×10 Weighted GHR’s

5-10 HS Walk Practice

Get Ready for Tukey Day WOD @ 8am

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