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WOD 101315

12
Oct

WOD 101315

Warmup
4 frames rowling
5 PU’s
10 pushups
15 squats
stretch

Skill work
EMOM for 12m
10-15 ring pushups
7-12 strict PU’s
30s sun dial
2-3 rope climbs

Strength work
12m to find 1RM BS
or
E3m 10 BS

Metcon
Level 1
5 bar facing burpees
10 C&J (115/75)
15 DL (115/75)

Level 2
5 bar over burpees
10 C&J (95/65)
15 DL (95/65)

Level 3
5 burpees
10 C&J (75/55)
15 DL (75/55)

Finisher

30 KBS (70/53)