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Friday 12.11.15

11
Dec

Friday 12.11.15

HR_Box (3 of 11)Group Warm Up
1200 Meter Row
With a Partner Switch Every 200 Meters

 
Strength
Ladder Down 10-9-8-7-6-5-4-3-2-1
Strict Pull Ups (Adv)/Ring Rows (Basic)
Push Ups (Adv)/Bench Push Ups (Basic)
10 Minute Time Cap

5 x 5 of Bottoms Up Press

5 x 3 GHD Leg Curl

 

WOD (Level 3)
4 Minutes max Distance Row

3 Minutes Rest

4 Minutes Ladder Up by 1
Deadlift (275/185)
T2B

WOD (Level 2)
4 Minutes max Distance Row

3 Minutes Rest

4 Minutes Ladder Up by 1
Deadlift (255/135)
K2E

WOD (Level 1)
4 Minutes max Distance Row

3 Minutes Rest

4 Minutes Ladder Up by 1
Deadlift (185/115)
K2E

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