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11/9/2017

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CrossFit WOD:
A. Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs 24/20
3 deadlifts 225/155
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
*courtesy of CrossFit.com*
+
Tabata:
Plank Hold (from forearms)
Climbing Plank
Side Plank R
Side Plank L
Hollow Hold
Superman Hold
*3 sets per station*

Burn WOD:
A. Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs 24/20
3 DB deadlifts
6 burpee box jump-overs
6 DB deadlifts
9 burpee box jump-overs
9 DB deadlifts
Etc.
+
Tabata:
Plank Hold (from forearms)
Climbing Plank
Side Plank R
Side Plank L
Hollow Hold
Superman Hold
*3 sets per station*