WOD FOR FRIDAY, NOVEMBER 17:






Endurance

Chipper WOD


1000 m Row

90 Double-unders

800 m Run

70 Lunges (total)

60 Sit-ups

500 m Row

40 Air squats

30 Pull-ups

200 m Run

​10 Burpees



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CrossFit

Strength and Skill

Back squats (65%)+

6 x 4 at 3/2/3 tempo


GHD Back Extensions

6 x 12 weighted


Metcon

21 - 15 - 9

Power clean (115/75)

T2B