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WOD - Friday, 11/17/2017



100 ft bear crawl (there-and-back)

100 ft KB Front rack walking lunge

100 ft broad jump

A. Strength: Front Squat (15 Minutes)
Work up to a 3RM for the day (not necessarily a true 3RM)
If time remaining drop to 85% for up to 3 more triples

B. Conditioning
For time:
Cal row
Burpees over rower

Time cap: 18:00

Extra Credit: Hanging L-sit
5 x ME, rest 1:00 between sets.

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