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La Grange, IL 60525
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WOD 10/27

October 27, 2015

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Warm up:

3 rounds of:

row 250m

duck walk <=>

10 x American swings

10 x SDLHP

 

Strength:

A1: back squat

7-10 reps x 3-4 sets

2-1-2-1 tempo

90 sec rest

A2: max effort muscle up

mod. Strict pull up 90 sec rest

 

WOD:

100 x wall ball 20/16
100 x push up
Must finish wall balls before starting sit ups
Do in sets/multiples of 10
You can do 20,30,etc… straight, but if your set ends in 19 for example, you only count it as 10 towards your total

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