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Wednesday, November 15th 2017

14
Nov

Wednesday, November 15th 2017

Happy Birthday Avery


Your WOD for Wednesday November 15th is:

Warm up:

3 Rounds:
15 BHN Snatch grip Press
10 floor sweepers
5 Strict pull ups

Metcon:

30min Amrep
25 box jumps
50 Alt DB Snatches
25 box jumps
Then
10 rounds
4 Snatches 135/95
5 CTB
Then
AMRAP of cindy with remaining time:
5 pull up
10 push-ups
15 Air squats

Once you finish the first 2 sections take note of the time it took to complete. Then proceed to do as many rounds of ‘cindy’ with the remaining time

Bonus:

3 x 3min Amrap
20/15 cal Bike
ME air squats with remaining time
2:00min rest