Friday [07/05/13]: 6:00AM, 6:00PM & 7:00PM –WOD

Main – General

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Metcon 1: 800m Run (Time)

Max Effort 800m Run

Metcon 2: (Time)

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Shoulder 2 OH (95 / 65 lbs)
Air Squat
GHD Sit-up

Metcon 3: 800m Row (Time)

Max Effort 800m Row