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Wednesday November 4, 2015

Warm Up:
Team row: 
While 1 team member is rowing 250meters the other members complete the following:
20 Ft pigs on ice skates
10 air squats
30 sec plank 11 push-UPS
**Keep going through the movements until all team members have complete the 250m row.

Strength:
Front Squat: **work out of hole to standing position. 10x1 @ 70-80%

Wod:
"Baseline"
500 m row
40 squats
30 situps
20 pushups
10 pullups

Earlier Event: November 3
Tuesday November 3, 2015
Later Event: November 5
Thursday November 5, 2015