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Friday WOD 11.18.16

Level 1
Every 5 Minutes For 30 Minutes (6 Sets)
Row 20/16 Calories
25 Wall Ball Shots 20/14# (VIDEO)
20 Front Reverse Alternating Lunges 95/65#
(Goal Is 4 Minutes or less per round)
 
Level 2
Every 5 Minutes For 30 Minutes (6 Sets)
Row 30/25 Calories
25 Wall Ball Shots 30/20#
20 Front Rack Reverse Alternating Lunges 135/95#
(Goal Is 4 Minutes or less per round)
 
Optional Work
*Best Done Before Above Conditioning*
3x
100 Meter Single Arm KB Front Rack Carry
Rest 60 Seconds
100 Meter Single Arm KB Front Rack Carry
Rest 60 Seconds
(Weak Side first, Free Arm At Side)
Then Spend 10-15 Minutes Working On
Sandbag Clean and Press

November 17, 2016 | WOD | 0

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