WOD
“Death by Overhead Squat”
One Overhead Squat in the first minute,Two Overhead Squats in the second minute,Three Overhead Squats in the third round, etc….(Prescribed Weight: Men-55; Women-45 lbs.)
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Feat of Strength:
complete something in binder
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Endurance WOD
Choose ONE Of The Following Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
Row: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
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