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Daily WOD – Tuesday 110717

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Workout of the Day 110717

Photocre http://www.markstaudtphotography.com

Extended Warm up
2 Rounds
100m row
30 second straight arm plank hold
10 Lunges same place w plate 45/25# overhead
15 KB Goblet Squats 35/25#
30 sec Samson Stretch
30 sec Bottom of squat hold

METCON
3 rounds (27 min total)
0:00-3:00- Row 750/600 meters.
3:00-6:00- 20 sit ups + 20 Lunge steps (same Place) 95#/65# bar in front rack position
6:00-9:00- 40 No Push-up Burpees.
9:00-12:00- Row 750/600 etc….

*Same order
*Staggered heats

Cool Down Accessory
Super Couch Stretch 30 sec ea.
Lizard stretch 30 sec ea

Post your scores to the Whiteboard.