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11152014

Main – CrossFit Group WOD

Coach Tom is completing the worlds toughest mudder as we speak, stay tuned for updates!

400M Run Squats/Burps/ (No Measure)

400 m run/row

2 rounds

10 plate push squats

10 burpees

10 glute bridges

Partner 1000m Row (Time)

Each partner gets 20 pulls; switch
This is for time so quick transitions.

Run 2 heats if needed

Metcon (Time)

Partner WOD/ Only 1 person working at a time

25 Handstand PushUps or Strict Press (weight determined by coach)/ Deadlift Hold

50 C&J 135/95 / Bar Hang Hold

75 Wall Balls / KB Rack Hold

100 Double Unders / Squat Hold

125 Split Jump Lunges / Push Up Hold

800M Run / Overhead Hold (45/25)

While one partner works, the other maintains the respective static hold.

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