12 November 2015 CrossFit WOD

12 November 2015 CrossFit WOD

Thursday

Supplemental
6 x 3 Front Squats

Strength
Back Squats
5 x 10
GHD Sit Ups
5 x 16
Every 3 Minutes

Wait 4 Minutes

Back Squat
1 x 20

Workout of The Day
Hero WOD “White”
5 Rounds
3 15′ Rope climb
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Supplemental Endurance

Run 1600m
rest 5 minutes
Run 1200m
rest 4 minutes
Run 800m
rest 3 minutes
Run 400m
rest 2 minutes
Run 200m

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