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  • Javier Becerra
    • Nov 30, 2017
    • 1 min read

WOD-11.30.17

STRENGTH

Pendlay Row

4x10

8 Ring Rows between sets 

2x1x2 Count 

Example 2 sec pull x 1 sec hold x 2 sec release. 

METCON 

5 Rounds: AMRAP 1:00 at each station: Wall Balls (20/14) Dumbbell Snatch (50/35) Calorie Bike/Row Rest 1:00 between rounds Choosing a weight on the dumbbell that athletes could cycle at least 20 alternating repetitions unbroken when fresh. Similar to “Fight Gone Bad” style, you can stagger individuals at different stations if limited on equipment. No rest between stations, rest 1 minute between rounds. Write down score following each round, keeping a running count for the three movements. Score is total repetitions across the five rounds. 

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