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Daily WOD – Friday 111017

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Workout of the Day 111017

Photocred http://www.markstaudtphotography.com/
METCON
Part 1
400 meter sprint

*Short run test…..this is a max effort!

Metcon Transition
10 Spidermans
10 Lateral Lunges
10 Air Squats
10 Back Squats (empty bar)

After this do 2-3 warm-up sets of 3 rep increasing in load.

PART 2
Every 3 Minutes for 4 sets:
6 Back Squats

*Not for max weight
*Should be challenging

Post your scores to the Whiteboard.