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Monday…10/24/16

Today we are retesting the baseline challenge workout, Fight Gone Bad! If you cannot make it today, no worries, you can make it up at any time this week.
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A. Warm-Up:
Warm up each of the movement: Wall Balls, SDHP, Box Jumps, Push Press, Row
Run through 5 reps of each, rotating to each station
 
B. MWOD:
Couch Stretch – 3 x 60s each side
 
C. WOD:
‘Fight Gone Bad’
Three rounds of:
Wall-ball Shots (Reps), 20/14#
Sumo deadlift high-pull (Reps),  75/55#
Box Jumps, 20″  (Reps)
Push-press (Reps), 75/55#
Row (Calories)
1-minute rest
 
D. Post-WOD Recovery:
Roll out the tired bits!

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