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Friday
Warm up: 1 length lunging pass thrus 1 length centipede 20 banded side steps 20 banded good mornings 15 kb swings 15 jump squats 15 box jumps Goat: 15 mins Choose a skill you can do 1 to 3 reps on the min every min for 15 mins WOD: 21-15-9 Weighted 200m Run 45/35lb Deadlift 225/155lb DL weight is about 70 to 80 percent of 1 rep max. You must be able to maintain good form throughout the WOD. NO ROUNDED BACKS WILL BE ALLOWED.
Aaron L
11/17/2011 01:15:31 pm
So many "endurance deadlifting" WODs recently ... is this by design or by accident?
Leighton
11/17/2011 01:37:13 pm
Thats 5 and a half miles with a 45lb weight and 45 deadlifts? See ya Monday!
Eric
11/18/2011 12:24:04 am
Before anyone else gets scared off, there are only 3 200m runs in this WOD:
Bradley S
11/18/2011 01:44:36 am
bwahahahahaha...Leighton. It sucked, but not that bad buddy.
Rachel K
11/18/2011 06:48:10 am
Sorry to last minute cancel Jeff. Started flying at 6 AM today (landed at 3) and feeling really bleh. I'll see y'all Monday! Comments are closed.
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