Monday November 20, 2017

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(Practice / Glycolytic 2-5 min bursts)
Warm-up: 5 min running clock to complete as much as possible of: Jog down and back, 10 Push-ups, Jog down and back, 10 Air squats, Jog down and back, Accumulate 10 sec chin over bar hold

WOD

Every 10 minutes, for 40 minutes (4 sets) for times:
20/15 Calorie Row
20 Chest-to-bar Pull-ups
20 Thrusters (115/75)
200m Run

* You should have a between 4-5 minutes rest before starting the next round.

*If you have less than a 4 min rest, modify movements, weight or reduce reps to ensure you have at least 4 min rest.

*If you have more than 5 minutes of rest, chose at minimum 1 skill to increase the number of repetitions to complete.