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Workout of the Day

Workout of the Day

Thurs WOD 113017

Metcon

Warm-up
Walkie Talkie (Time)
1 Mile Run at a "Conversational" (Aerobic) Pace

Rx’+
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (3 Rounds for reps)
3 Rounds for Reps
1 minute at each station
Air Squats
Push Ups
Ring Rows
Walking Lunges
Sit Ups
1 minute rest after each exercise

For Rx’+
Wall Balls (20@10/14@9)
Deficit Push Ups (45/35 Plate)
KBS (70/53)
OH Walking Lunges (45/35 Plate)
Wall Ball Sit Ups (12/10)

Not everyone will start
on the same exercise
but should rotate in
order thru the circuit.

You must qualify for Rx’+
with a coaches approval
by demonstrating
VIRTUOSITY
at each of the Rx’+
exercises.

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