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November 2016

2016-11-29

WOD 500m row 30 OH squats (95/65) 500m row 20 OH squats (115/80) 500m row 10 OH squats (135/95) 500m row Time: 24:21 (65, 75, 85) had to reset a few times on the 30 rep round. 

2016-11-27

WOD  8 ring push-ups 8 push press (135/95) 16 sit-ups Time: 26:38 (95# half cleans and half push press, first 4 rounds rings all the rest regular push-ups)

2016-11-22

WOD Deck of cards Hearts = squats Diamonds = sit-ups Clubs = push-ups Spades = box jumps (20″) Jack = 200m run Queen = 5 pull-ups King = 10 kettle bell swings (1.5 pd) Ace = 50 double unders Time: 33:57 Rx (partnered with Kat)

2016-11-21

WOD 2 Rounds 250 m Row Sprint (1:35/1:55 Target pace) 500 m Casual Row (2:00/2:20 Target Pace) 250 m Row Sprint 400 m Casual Row 250 m Row Sprint 300 m Casual Row 250 m Row Sprint 200 m Casual Row (Rest 3 min between rounds) Time: 23:05 (9:46 first …