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WORKOUT OF THE DAY

Wednesday 09112013

By Adam MurphyNo comments yet

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Sport WOD
WOD A: BS x 1 every 3mins x 4 sets
Record Average LOAD
so all 4 sets should be working sets
then
WOD B:
3 Cleans EMOM x 10 Goal is to use highest possible load over all 10 sets
preferably a set load. If you change weight during WOD (there won’t be much time) record average load.
You CAN game this (take a rep every :20) or simply perform your 3 reps and rest remaining minute

Fitness WOD
400m Run
40 Air Squats
40 ABMAT
600m Run
40 Air Squats
40 ABMAT
800m Run
40 Air Squats
40 ABMAT
1000m Run
40 Air Squats
40 ABMAT

Post your scores to the Whiteboard.

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