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Main – WOD
Warm-up
Metcon (No Measure)
Row/Run/AD 4 Min
Reverse Med Ball Throw for Distance Contest.
http://www.youtube.com/watch?v=LxPYKbthrfM
Can anyone throw from the carpet all the way out the loading dock door?
Weightlifting
High-Hang Snatch (3X3 3@95%, 3@90%. Speed is Focus)
Metcon
A: Metcon (Distance)
Choose A or B based on Friday’s workout. If you did the Row on Friday you should do the row today.
Row 2min @ 80%/Sustainable Pace
Rest 2 Min
X5
Record Total Meters
B: Metcon (Calories)
AD 2min @ 80%/Sustainable Pace
Rest 2 Min
X5
Record Total Calories