Monday WOD

CONGRATULATIONS TO THOSE WHO COMPLETED THE BODY COMPOSITION CHALLENGE!

MONDAY CROSSFIT 10/05/15

A. 4 sets

5 pull-ups (AHAP)
rest 90 seconds

B. E3MOM x 12 minutes (4 sets)

8 reps of each

Bent over Row
Upright Row
Military Press
Good Morning
Squat Jumps (bar racked behind neck)
Stiff Legged Deadlift

C. With a partner, accumulate as many calories as possible In 15:30 in the following fashion:

Partner A- Row 1 minute
Partner B- Row 1 minute
Partner A- Row 1 min 30 sec
Partner B- Row 1 min 30 sec
Partner A- Row 2 minutes
Partner B- Row 2 minutes
Partner A- Row 1 min 30 sec
Partner B- Row 1 min 30 sec
Partner A- Row 1 minute
Partner B- Row 1 minute

(There is 14 minutes of total working time. 90 seconds has been added to the overall time to account for time lost in transitions. Use your monitor to determine your working time. The gym timer will only be used for start time and end time)

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John Doe
John Doe

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John Doe
John Doe

nulla sociosqu pretium torquent enim quisque phasellus urna malesuada quam, curae posuere lectus gravida feugiat aptent vitae fringilla

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Boxingdei Club

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Training hours
Monday-Friday
07:00 - 21:00
Saturday
07:00 - 16:00
Sunday
09:00 - 17:00
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