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November 2018

2018-11-29

WOD 800 M Run 20 DeadLifts 20 Box Jumps (24/20) 600 M Run 15 DeadLifts 15 Box Jumps 400 M Run 10 DeadLifts 10 Box Jumps 200 M Run 5 DeadLifts 5 Box Jumps RX(225/155) Time CAP 25 Mins Time: 19:36 (row)

2018-11-27

Skill Work 10-8-6-4-2 Supinated Strict Weighted  Pull-ups Strict Weighted Ring Dips WOD Metcon (AMRAP – Reps) As Many Reps in 15 Minutes 3 Pull-ups 3 HSPU 200 M Row 6 Pull-ups 6 HSPU 200 M Row 9 Pull-ups 9 HSPU 200 M Row ……. MOD to Push Press ( 115/75) Total: …

2018-11-24

WOD 15 min AMRAP 30 cal row 20 c2b pull-ups 30 deadlifts (155) 20 wall balls (20) Total: 1 round + 17 deadlifts (regular pull-ups on first round, push-ups on second round) Cool down: finished round 2