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Friday, November 10th

Thursday, November 9th

Metcon: Hero workout “Andy” for Veteran’s Day today. This will likely take between 30-45 minutes to complete. The original version of this workout uses a 20# vest to complete as Rx, but we added this for Rx+ today. The intent today is pacing and pushing through the pain once fatigue sets in. Loading is intended to allow you to work at consistent rates, so make sure scaling is on point.

WOD
For time:
40 thrusters, 115/75
60 box jumps, 24/20
80 deadlifts, 115/75
1.5-mile run
80 deadlifts, 115 lb/75
60 box jumps, 24/20
40 thrusters, 115/74

L3: (95, 65)
L2: (75, 55) (20, 14)
L1: (65, 35) (25 Deadlifts each set) (30, 20, 15 Step-ups each set) (800m Run)

*Split evenly between partners
*Both partners will complete the 1.5 mile run

 

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