November 15, 2013

BOB and OMAR celebrating after a tough Veteran’s Day Hero WOD.

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STRENGTH:

Shoulder Press

5x 3 reps

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WOD:

Five Rounds For Time:

12Wallballs (20/14)

24 Double-unders

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Supplemental Performance Training:

EMOM 16 minutes

Odd: 10 OH Walking Lunges, 45/35 plate

Even: 1 rope climb