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Daily WOD – Friday 081117

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Workout of the Day 081117

Photocred http://www.markstaudtphotography.com

Extended Warm up
2 Rounds
100 Single Unders
10 Ring Rows
10 Push-ups
10 Sit-ups
10 Air Squats
15 second Samson Stretch Ea.

METCON
10-8-6-4-2 reps for time of:
Thruster (135/95)
Burpee Box Jump (24/20″)

*Goal sub 12
*Comp sub 7

Cool Down Accessory
2/3 sets toes to bar practice
5 kip swings
5 knees to elbow
5 toes to bar

Post your scores to the Whiteboard.