WOD – 11-26-16

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ENDURANCE WARM-UP
Coaches Choice

ENDURANCE WOD
800m run
50 kb swings
50 Stepups
800m run
40 kb swings
40 stepups
800m run
30 kb swings
30 stepups

CROSSFIT WARM-UP
1k partner row switch every 250m during rest 10 front squats 10 box jump step down mobility
400m run as a team

CROSSFIT WOD
400m Run As a team
50 Front Squats 135/95
50 Box Jumps 24/20
500m Row
400m Run 40/40/400 300/30/30/30 etc.