11.9.2016

SWOD
Deadlifts
Add 10# to previous max
5@65%
5@75%
5@85%

WOD
4 Rounds
22 KB Snatches (11 Per side)
16 KB Swings
10 Presses (5 Per side)
200 Meter Run

Rx = 53/35
Comp = 70/53

METCON

Lungs on Fire workout (28 minutes): 4 rounds

4 minutes to complete

400 m run

20 wall balls (14/20 lb.)

After 4 minutes complete 4 minutes of burpees (Count burpees, your score is your burpees)

Then 3 minute rest and repeat

Cashout: Sally up with push-ups

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