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Tuesday December 18


Complete as many rounds as possible in 20 minutes of: Run 400 meters Then 3 rounds of: 5 pull-ups 10 push-ups 15 squats 

Scale: 200 m, movement


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Saturday November 27

This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast. Intermediate Option: 5 rounds for time of: 400-

Friday November 26

at gym wod 6:30-9 am 1-rep-max clean, 4-minute time frame Rest 2 minutes, then, Max pull-ups in 4 minutes Rest 2 minutes, then, Complete as many repetitions as possible in 8 minutes of: 20