November 6, 2020

SWOD (Percentages are off your working max)Back Squat3@70%3@80%3+@90%

WOD400 Meter Run (Rain is a possibility, if raining you may row 500 meters instead)5 Hang Snatches 95/65 (Full or power)10 Overhead Squats 95/65400 Meter Run5 Hang Snatches 115/7510 Overhead Squats 115/75400 Meter Run5 Hang Snatches 135/9510 Overhead Squats 135/95*If you break up the 15 reps in any way you must complete 5 bar hopping burpees before continuing where you left off.

METCON3 RoundsSprint 1 Minute on BikeRest 30 secondsSprint 1 Minute on RowerRest 30 seconds1 Minute of Bear CrawlsRest 30 Seconds1 Minute of Sled PushRest 30 Seconds

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