9
Nov

WOD – Friday November 9th

By: affiliate Leave a Comment

Metcon:
REST 5 MINUTES BETWEEN WORKOUTS

AMRAP 5 minutes
20 wall balls
10 deadlifts
rx+ (30/20) (225/155
rx (20/14) (185/125)
sc (14/12) (135/95)

AMRAP 7 minutes
20/15 calorie row/bike
10 shoulder to overhead
rx+ (135/95)
rx (95/65)
sc (65/45)

AMRAP 9 minutes
20 burpees over the bar, lateral
10 power snatches
rx+ (135/95)
rx (95/65)
sc (65/45)

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