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Daily WOD – Wednesday 112118

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Workout of the Day 112118

Photocred http://www.markstaudtphotography.com/

METCON ( on a running CLOCK)
PUSH PRESS
3 Push Press In 8:00:

*Find a 3 rep max push press from the floor.
*Rest 2:00 after this section.

**At the 10:00 mark

For time:
21-15-9
Push Press (Use 70% of part 1)
Kettlebell swing (70lbs/53lbs) (Russian)

*8:00 time cap

*At the 20:00 mark:

AMRAP 8:00
5 Pull-ups
10 Push-ups
30 Double unders

*MOD
5 Ring rows
7 Push-ups from knees
30 Single unders

Post your scores to the Whiteboard.

Daily WOD – Saturday 111718

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Workout of the Day 111718

Photocred http://www.markstaudtphotography.com/

Metcon
With a partner for time:
400m Run
100 Synchronized walking lunges
*Back knee touch the floor and standing up at the top of the rep is the synchro.
400m Run
80 Synchronized sit-ups
*Slap hands at the top of each rep.
400m Run
60 Box jumps (24″/20″)
*Accumulated, one person works at a time.
400m Run
40 Back squats From Floor (135lbs/95lbs)
*Accumulted, one person works at a time (1bar per team)
400m Run
20 Dumbbell snatches (70lbs/50lbs)
*Accumulated, one person works at a time.
400m Run

*All 400 meter runs are completed running together.
*All partner workouts can be done as Hans Solo when needed.

Post your scores to the Whiteboard.