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WOD

Repeat 08/04/17

7 AMRAP Row (AMRAP – Reps)

7 min AMRAP

Row for Meters

REST 1 MIN

7 AMRAP BJ PU (AMRAP – Rounds and Reps)

7 min AMRAP

10 Box Jumps

10 Pull Ups

RX 24/20

Sport 30/24, C2B

M1 20/16″, bands

M2 24/20 step ups, ring rows

REST 1 MIN

7 AMRAP WB Burp (AMRAP – Rounds and Reps)

7 min AMRAP

10 Wall Balls

10 Burpees

RX – 20/14#, 10/8′

Sport 10/10′

M1 14/10#

M2 10/6#

OPTIONAL ENDURANCE

OE: OPTIONAL END- Run Burpees (Time)

1 mike Run

100 Burpees

OE: OPTIONAL END- 10x 300 Row (10 Rounds for reps)

10 x 300m Row

Rest 1 min between

*score is each time for each 300m

XND TEST

EXTREME ENDURANCE TEST (4 Rounds for distance)

ROW

4 Intrervals of:

1 Min Max Meters

Rest 2 minutes.