11.13.2017

SWOD
4 EOMOM
7-5-3-1
Front Squats
70%-80%-90%-95%

WOD
30-20-10
Thrusters
KB Swings 53/35
Double Unders
Thruster weight increases each round:
95/65 to 115/75 to 135/95

METCON
Gym Triathlon
40 min cap,
3 rounds
Row 1000 m
Bike 1000m
Run 800 m
Cash-out: 100 V-ups and 100 supermans

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