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11-2-12 WOD

By November 2, 2012No Comments

Happy November!

 

Warm Up:

 

500m row

 

Hip swings x 10

 

Pass throughs x 10

 

Wall Balls 2 x 10

 

Mobility:

 

LAX ball work on Posterior Tibialis

 

Strength:

 

Front Squat

 

1 x 6, 1 x 6+

 

BS 1 x 20+

 

Met Con:

 

Kettle Bell Swings x 12 (heavy)

 

Running x 800m

 

Pull Ups x 21

 

3 rounds for time