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1/13: Get ready for the Paleo/Zone Challenge!

12
Jan

1/13: Get ready for the Paleo/Zone Challenge!

Performance WOD
400 m run
25 KB swings 55/70.
100 m sprint.
100 m farmer walk 35/55.
25 box jumps 20/24.
100 m waiters walk 1KB 35/55
100m lunges
25 floor to OH 20/30. DB
400 m run with 14/20 MB.

Fitness Wod
400 m run
25 KB swings 15-35
100 m sprint.
100 m farmer walk 15-35
25 box jumps 16 inches or bumper plates
100 m waiters walk 1KB 10-35
50 m Lunges
25 floor to OH DB 10-25
400 m run with 8-20 MB

 

Rowing WOD

Every Minute On the Minute for 20min

Row :40 On @2k+7 @Following Stroke Rates

(Paddle Light during :20 Off)

Minutes 1-4 @24 s/m

Minutes 5-8 @26 s/m

Minutes 9-12 @28 s/m

Minutes 13-16 @26 s/m

Minutes 17-18 @24 s/m

Minutes 19-20 @22 s/m

Post your scores to the Whiteboard.

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