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November 30th WOD

11/30/2016
Level 1
L1:A1: Metcon (3 Rounds for reps)
BB strict press; 3x Max reps @60%
no rest
L1:A2: Metcon (3 Rounds for time)
Run 200m x3; rest 60 secs
L1:B1: CS - ATYT (3x 10)
@2020; no rest
L1:B2: Push-ups (3x Max reps)
@2010;
L1:C: 1000m Ski (Time)
Ski 1000m for Time
Rest 5 mins
L1:D: Metcon (Time)
Row 1200m for time
Level 1 Rx+
1+:A1: Overhead Squat (5x5)
@2010; build to a tough set
1+:A2: Pull-ups (5x max reps - Strict)
rest 3 mins between sets
L1+:B: Metcon (7 Rounds for calories)
3 min amrap For Max cals; x7; rest 1:00 mins between

Max cals on row/ski/ab

***keep rounds consistent
F3
F3:A: Metcon (Calories)
30/30 ab; x 12; keep rounds consistent; record total cals
F3:B: CS Iron Scap (Weight)
F3:C: Metcon (Time)
For time

Row 2000m
30 air squats
30 ring rows
800m run

Advanced

2000m row
75 air squats
50 pull ups
800m run
Sol Endurance
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am
Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

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11AM-Yoga

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