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October 14, 2016

FRIYAY!

MET CON: 5RFT (35:00)!

*ME (traditional) Rope Climbs (to be recorded on the whiteboard). MOD: Assisted Rope Climbs (or ME Burpees)

E: 0:00 – 3:00

RX:
Group 1: 3:00 – 6:00
Group 2: 6:00 – 9:00

SCALED:
Group 1: 6:00 – 9:00
Group 2: 9:00 – 12:00

E:
500 M Row (5)

12 S2O #135/95

“single arm” Parking Lot FC Run #70/53 KB

RX:
12 S2O #115/75

“single arm” Parking Lot FC Run #53/35 KB

18/15 Calorie Bike

SCALED:
12 S2O #95/65 (DB PP #35/25)

“single arm” Parking Lot FC Run #44/25 KB

250 M Row (5)