Friday 11-15-13

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Friday, November 15 WOD

Warm Up

Coach’s Choice

SKILL

Rowing

WOD

In teams of two, for time:
1000-meter Row
100x Wall Ball @ 20/14-lbs.
800-meter Row
80x Wall Ball
600-meter Row
60x Wall Ball
400-meter Row
40x Wall Ball
200-meter Row
20x Wall Ball

Only one athlete may work at a time—work must be divided evenly.

After Bash

Recover

Travel WOD

For time:
400-meter Run
50x Squat
300-meter Run
40x Squat
300-meter Run
30x Squat
200-meter Run
20x Squat
100-meter Run
10x Squat

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