12.23.14 – WOD

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Athlete: Moises

Tuesday

12-2pm = Extra Open Gym Hours

Endurance WOD:
Warm up
With a partner row 2000m
Each person will row 100m without going over. The partner who gets the closest without going over wins that round. Loser does 3 burpees. 
WOD:
3 Rounds keep track of splits compare to pacing guide splits.
Run 600m
:90 Rest
Run 400m
:90 Rest
Run 400m
:90 Rest
Run 200m
:90 Rest
Run 200m
:90 Rest
Run 200m
Warm down: 1 mile recovery jog or 1000m recovery row

Oly WOD:

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Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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