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23
Jan

Friday 012414

Main – WOD – (Be)tter

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Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:
6 Overhead Squats (135/95)
12 Calorie Row
7 minutes is a relatively short time for a workout. With that being said, this should be an all out sprint. Both movements will tax your quads/hamstrings and shoulders. The weight that you choose for the overhead squat should be something that you can do a few rounds unbroken. Since we are rowing for calories, I would recommend putting the damper setting on a higher number. You should aim to get 1 calorie per pull. Again, this is 7 minutes, give it everything you got!

Fitness

Metcon (No Measure)

Skills Practice: Double Under’s
Spend 15 minutes working on your double under’s

Sport

Metcon (Time)

“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
unbroken Double under’s for time.