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Sunday November 9 2014

Main – CrossFit Group WOD

Sunday…for a runner, the traditional long distance day. As promised, we’re going to put on a few klicks today. But don’t worry, we won’t just be pounding the pavement. If you’ve been to the last few Sunday Cirtcuses it will be very much the same. A run, a bit of work, a run, a bit of work…and so on. I’ll be running with you!

Coach Tom’s final WOD before WTM (Time)

20 X 400M Run (equals 5 miles/8KM) or do 10 X 400M or 20 X 200M.

Following each run there will be 20 different stations that will take you approximately 30-60 seconds to complete. You don’t need to complete them in order:

80 Foot Crawl

80 Foot Bag Drag

100M Sled Push

5 Muscle Ups (Rings)

2 Rope Climbs

Box to Box Hop

3 X Bar Muscle Up and Over

5 X Tire Flip

100M Farmer’s Carry

Ring Traverse

Bar Traverse

10 X Medicine Ball Heave

15 X Burpees

8 X DB Snatch/Arm

2 X Turkish Get-Up/Arm

50M Keg Carry

80 Foot Crawl (Yep done twice)

3 Bar Muscle Up and Over (Yep done 2x)

10 X Front Squat

10 X Shoulder Press

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