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Daily WOD – Monday 100917

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Workout of the Day 100917

Photocred http://www.markstaudtphotography.com

Extended Warm up
Jog 400 meters or row 500 meters,
with remaining time
10 Pass Throughs
10 Band Pull Aparts
30 Foot Spiderman

METCON
42-30-18
Pull-up
Wall Ball (20/14 #)
KB Swing (53/35)

*GOAL 15 mins.

Cool Down Accessory
2-3 Rounds
100m run
45 seconds plank hold from elbows
1 minute easy jumping rope
45 seconds PVC good morning

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