WOD – 11-15-13 Friday

November 14, 2013 jkwuest 2 comments

5 Min instruction and efficiency tips on rowing

10 Minute max effort row (work 1 min rest 1 min)

CRUSH CANCER WOD
3 rounds for max reps (1 min each movement)

Power cleans 95/65#
Russian Kettle Bell Swings 53/35#
Burpees
Shoulder 2 Overhead
Double Unders
1 minute rest

Remember that we are much more than a gym! We’re a community and we’re a family! Let’s continue to support each other and work on growing the already awesome group we have developed!

 

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2 Comments on “WOD – 11-15-13 Friday

  1. Hatch W2/D2
    Back squat
    1×10 @155
    1×8 @180
    1×8 @195
    1×8 @210

    Front squat
    1×5 @140
    1×5 @155
    2×5 @165

    Row 4x400m
    1:21, 1:24, 1:24, 1:23
    Run 4x400m
    1:29, 1:25, 1:24, 1:18

    WOD – 510 RX

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