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Workout of the Day

Workout of the Day

Fri WOD 040717

Metcon
Wind Runner (5 Rounds for reps)
E2MOM x10
0 to 2min- D1/Butt Whackers
2 to 4min- 200m Run
4 to 6min- D2/OH Run
6 to 8min- 200m Run
8 to 10min- D3/Run & Gun
10 to 12min- 200m Run
12 to 14min- D4/Airplane
14 to 16min- 200m Run
16 to 18 min- D5/Karaoke
18 to 20min- 200m Run

This is a skill based
run WOD designed
to help improve run
mechanics with a
bias toward speed.
The 200’s are for time.

Weightlifting
Deadlift (5 x 5 @75% TM)

Accessory Work
Ring Dips (5 s/o Max Reps)
Hollow Rocks (5 x 15)

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