Competitors 11.24.14

November 23, 2014

TODAY’S WOD

A. ENDURANCE
1000M Row
800m Run
200 Double Unders
100 KB Swings (53,45)
50 GHDSU

B. STRENGTH
EMOM 10
Thruster Ladder
1 Thruster from the ground
— start at 60% 1 RM and add weight each set
–you can power clean or squat clean the 1st rep

C. METCON
“Thrust-a-Manda”
9-7-5
Thrusters (155,105)
Muscle Ups

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