wod

151114

By November 15, 2014 No Comments

PreWOD

Met Con
151114

Warm-up: CFWU x 2

Strength: Work up to a 1RM in Back squat

2000m Row*
-500 hard
-500 easy
-500 hard
-500 easy
* Hard intervals 100% intensity, easy intervals @ 80% pace.

Cash-out: 200 4-count mountain climbers

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