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Daily WOD – Monday 091117

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Workout of the Day 091117

Photocred http://www.markstaudtphotography.com

Extended Warm up

Run 200 meters
12 Slow Deadlifts
12 Swings (light KB)
12 Air Squats
Run 200 meters
12 Push-ups
12 Beat Swings
12 PVC Overhead Squats

Hero WOD 9-11

“Lumberjack 20”
*Modified version*
225/155-lb. deadlifts, 20 reps (MOD185/155,135/95)
Run 400 meters
Kettlebell swings, 70/53#, 20 reps
Run 400 meters
135/95-lb. overhead squats, 20 reps (MOD115,95/75,45)
Run 400 meters
20 burpees
Run 400 meters
20 chest-to-bar pull-ups
Run 400 meters
20 box jumps, 24/20-inch box
Run 400 meters
135/95 squat cleans, 20 reps (MOD115,95/75,45)
Run 400 meters

*30min. CAP

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