November 6, 2020

***THIS WEEK'S CFTPCSE WEEKLY CHALLENGE IS... RUN 7 MILES***(This is a total of 7 miles outside of what we run during our daily workouts)

SWODBack Squats (Use same working max as last week)3@70%3@80%3+@90%

WOD"Karen"150 Wall Balls For Time20/14

METCON 30 Minute CapRun 800 MetersRow 800 Meters30 Ball Slams30 Burpees over ball30 Toes 2 BarRun 400 MetersRow 400 Meters30 Box overs30 Russian KB Swings30 PullupsRun 200 MetersRow 200 Meters

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