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WOD Archive - November 2017

Friday August 1 2014
invictus!
friday:

rest day

CrossFitters

1: Bench press: 10 sets x 3 reps. Increase the weight each round
2: 10 rounds - EMOM, perform:
-5x burpees + 1x rope climb
3: Romanian deadlift - 5x5. Increase weight by feel.
WOD: Complete 5 rounds for time of:
-7x muscle up
-500m ski erg
*For each failed muscle up attempt, add 150m to the following round. Wear a weight vest if you are feeling froggy.
Core:
1: 3 minutes of weighted plank



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