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Rochester, NY 14606
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WOD 11/22/16

November 21, 2016

161121032317

Intermediate

Strength:

Klokov Complex – 7 x 3

This complex consist of: clean, thruster, Push press

ME / Metcon:

5 Rounds –

1 minute at each of the following stations:

Deadlift

Triceps pushup

Plank up downs

Rope climbs

Jumping jacks

* The goal is to accumulate as many reps as possible throughout each round.

Beginner

Strength:

Klokov Complex – 7 x 3

This complex consist of: clean, thruster, Push press

ME / Metcon:

5 Rounds –

1 minute at each of the following stations:

Deadlift

Triceps pushup (wide)

Plank up downs

Rope climbs (ground to standing)

Jumping jacks

* The goal is to accumulate as many reps as possible throughout each round.

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