08/14/15

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Fitness
A) Barbell lunges
Week 4
B) Teams of 3
3 RFT
500m row
400m run
20 v-ups

WOD is completed a la ‘follow the leader’. You cannot move on to the next station until the person in front of you has completed it. You cannot move on to the next round until the last person has completed their v-ups.

Performance
A) Overhead squat
15 minutes to establish 1RM
B) Teams of 3
3 RFT
500m row
400m run
20 k2e

WOD is completed a la ‘follow the leader’. You cannot move on to the next station until the person in front of you has completed it. You cannot move on to the next round until the last person has completed their k2e.

Black Belt
A) Overhead squat
15 minutes to establish a 1RM
B) Team of 3
3 RFT
500m row
400m run
20 t2b

WOD is completed a la ‘follow the leader’. You cannot move on to the next station until the person in front of you has completed it. You cannot move on to the next round until the last person has completed their t2b.




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