November 30, 2017

November 30, 2017

team wod
row 3000 meters
250 kb deadlifts (53/35)
200 medicine ball cleans (20/14)
150 one arm snatches (50/35)
100 calorie assault bike
50 muscle ups (bar or ring)

notes :
- row will serve as warmup. partners alternate 200 meter intervals.
- complete in sets of 10 (except for muscle ups).
- 53 minute time cap
- rx+ = 2 person team with all rx movements.
- muscle up scaling - 12 rope climbs as team > strict pull-ups x 25 > banded strict pull-ups.

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