Thursday…11/20/14

Reminder:
 

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A. Skill:
Front Rack Walking Lunge – 12min to Heaviest 10 Steps
*Notes:
– You will clean the bar from the floor and get into front rack position. You will then walk 10 continuous steps (back knee touches each step) without any pausing or bringing feet together. Record your heaviest weight.
 
B. MWOD:
Front Rack – 3 x 30s
 
C. WOD:
3 Rounds f/ Total Time:
Row 250m
Run 200m
Rest 2min between rounds
 
D. Post-WOD Recovery:
Foam Roll Quads – 2min ea leg

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people working out in a group fitness class

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