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Warm Up


Workout of the Day (WOD)

Run 1 mile or Row 2000 Meters
Rest 3 mins
Run 800 Meters or Row 1000 Meters
Rest 3 mins
Run 400 Meters or Row 500 Meters

Skill Work

Practice Kipping Pull Up / Rope Climbs / or Muscle Ups

Optional Workout ********

Athletes Choice

If you missed a workout this week and you want to make it up today would be a good day to do it.  The Coach will set the clock for the Athletes doing the programmed WOD today however if you wish to do a different WOD it will be an open gym.