Friday, November 7

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Everyone has been doing AWESOME the past 2 days and making gains on these Lurong WODs!!

 

We are so proud of everyone!! 1 more to go!

 

Keep up the great work!!

 

We also want to wish a BIG Happy Birthday to Nate!!! Don’t forget to do your birthday BURPEES!!!! 🙂

 

 

Friday, November 7

 

Warmup:

 

500m Row

Samson Stretch

Banded Banded

Banded Ankle

Dislocates

 

 

Strength:

 

Bench Press

1 x 5 @ 85% of 1 RM

 

 

WOD:

 

AMRAP 11

 

Ascending Ladder (3, 6, 9, 12, etc.)

Wall Balls

Box Jumps

Deadlifts

 

Screen Shot 2014-09-18 at 3.08.57 PM Screen Shot 2014-09-18 at 3.08.52 PM

 

 

 

Cashout:

 

FT

1 Mile Run