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WORKOUT OF THE DAY

Nov 8, 2011 Comments Off

Wednesday 11/9

John Lancaster making it look easy

Metcon –  ”Tabata Fight Gone Bad”

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball (20/14)
Sumo Deadlift High-pull (75/55)
Box Jump (20″)
Push Press (75/55)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Thursday 11/10 WOD:

Strength:  Snatch Balance 1-1-1-1-1-1 (Not for 1 Rep Max)

Metcon – For Time:

10-9-8-7-6-5-4-3-2-1

Deadlifts (225/155)
Clapping Pushups

*Finish with two rope climbs



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