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14
Oct

161014 Friday’s WOD

Friday_bitches

Strength

Back Squat

6×5 @72.5%

Sets on Clock
0:00, 2:30, 5:00, 7:30, 10:00, 12:30


Metcon

5 Rounds for total reps

1 Min Max Effort Box Jumps 24/20
1 Min Max Effort KB Push Press 45/35 (2 kbs)
1 Min Max Effort Sit Ups
1 Min Rest

Record total reps of each movement


Metcon

7 rounds 1min on/1 min off

20 DUs or 30 singles
as many burpee pull-ups in remainder of the minute.
Score is total number of burpee pull-ups

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