November 9th, 2016

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Today’s WOD

EMOM x 12

Min 1 – row 250/200m

Min 2 – pull ups x 10-15

Min 3 – push ups x 15-20

Min 4 – KB snatch x 8-10/arm @ 1.5/1pd

*adjust reps/distance as necessary that is repeatable

In 5 minutes perform:

500m row

AMRAP rope climbs OR Muscle ups OR Box jumps @ 24/20”

REST 5 min

500m row for time

Notes: numbers might seem ambitious, but doable for some…go for it on final 500m sprint

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