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Thursday WOD – bring your long sock and ‘A’ game!

Metcon
For time
800m run
10 Box jump
3 Rope climb 14ft
Assault bike RPM 100/80rpm
600m run
20 Box jump
6 Rope climb
Assault bike RPM 100/80rpm
400m run
30 Box jump
9 Rope climb
Assault bike RPM 100/80rpm
200m run
40 Box jump
12 Rope climb
Assault bike RPM 100/80rpm

 

Olympic lifting
Snatch drip deadlift
3sec pause at hang
5-5-5-5-5

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