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November 1st WOD

11/01/2016
Level 1
L1:A: Deadlift (10 min Emom; 2 DL)
@20X1; build to a tough double
L1:B: Metcon (4 Rounds for reps)
5 min amrap; x4; rest 2 min between

5 PC 52-58%
7 pull ups
9/6 cal ab/row/ski
L1+:B: Metcon (Time)
W/a partner alternate rounds for 10 rounds(5 each)

5 PC 185/125
7 c2b pull ups
9 hspu
1 shuttle run
F3
F3:A1: GHD Back Extensions (5x8-10)
@3010; advanced use a barbell; no rest
F3:A2: CS - ATYT (5x6-8)
rest 60 sec; advanced do renegade row@2010; 5x8
F3:B: Metcon (Time)
For time

Row 1000m
30-50 kb DL 26/18 adv 70/53
Ski 800m
Sol Endurance
SE: Metcon (8 Rounds for reps)
5 mins amrap; x8; rest 2 min; between rounds 4 and 5 rest 5 mins

12 v-ups
12 Kbs 53/35
200m ski
12 pull ups
200m run
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM