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Monday, December 5

[one_half]
RXD
4 Rounds
Every 2min, Alternate:
30/20 Cal Row
20 Knees to Elbows
[/one_half]

[one_half_last]
FIT
4 Rounds
Every 2min, Alternate:
20/15 Cal Row
20 Lying Toes to Bar
[/one_half_last]


To clarify how to run the Workout: In the first 2min, you will perform the Rowing task. During the second 2min, you will perform the Knees to Elbows task. Resting with whatever time is left in that 2min. You would then start again with the Rowing and repeat. You complete both 2min tasks 4 times each, for a total of 16min of work.

The combination of Pulling with Pulling is going to make the last few rounds interesting and challenging for people to get their reps done!

Beyond RXD

PART 1

Deadlift
7×1

NOTE: Build to a heavy single, not a max, and try to make 7 reps at that weight. Do not try to max, even if it’s feeling good. Work on consistent, successful, heavy reps. (Remember the weight you hit consistently today as we will be using it later in the week.)

PART 2

For time:
150 Burpees to target 8″ above max reach

NOTE: Goal is to finish under 10 minutes. It’s gonna suck, know that and bear down!

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