October 13th, 2016

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Today’s WOD

Back squat x 5 reps @ 65%, 4 reps @ 75%, 3 reps @ 85%, 2 reps @ 90 %, 1 rep @ 95%, 4 reps @ 90%+??

* On the last set go for a 4RM, hopefully at 90% or more, base it off previous sets and feel. Rest 2 min b/t sets

+

for time:

Row 1000m

+

5 Rds of:

8 ring dips

10 T2B

12 Box jump overs

+

Run 800m

Notes: – only 1 row and 1 run, but 5 rds of the middle piece for the metcon

 

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