November 11, 2020

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WOD for 111120

Part A

Metcon

For Quality

50 Sit-Ups

100m Suitcase Carry – R

40 Sit-Ups

100m Suitcase Carry – L

30 Sit-Ups

100m Suitcase Carry – R

20 Sit-Ups

100m Suitcase Carry – L

10 Sit-Ups

70/53#

Part B

Metcon

300 Double Unders in the fewest sets possible OR 5 Minutes of Double Under Practice.

Part C

Metcon

3 x 10 RDL

51020 Strength Metcon (Weight) Every :90 for 9:00 do the following @ 70% of C & J Max

5.8.21 Metcon (Time) 3 rounds for time: 400m Run 12 Deadlifts 21 Burpee Box Jumps L1 = 225/155#,

(404) 370-1763

6am – 6pm

7am – 5pm