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WOD 3-27-2015

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wodkellyRX: 3 rounds for time
Intensity: beginners
RX: walk/jog per time
Process (RX): this means do exercise as prescribed.

Warm-up

  • stretch 5 minutes
  • walk 5 minutes
  • 20x over head squats

Workout Cover max distance during each jog/walk

  • speed walk/jog 400 meters (1/4 of a mile about 4 blocks)
  • 20 ring rows

Cool-down

  • stretch 5 minutes
  • walk 5 minutes

RX: 5 rounds for time
Intensity: mid/hi
RX: run/jog per time
Process (RX): this means do exercise as prescribed.

Warm-up

  • stretch 5 minutes
  • walk 5 minutes
  • 30x over head squats

Workout: Cover max distance during each run

  • Run 400 meters (1/4 of a mile about 4 blocks)
  • Max rep Pull-ups

Cool-down

  • stretch 5 minutes
  • walk 5 minutes

How to do a ring row

Originally posted 2015-03-27 13:08:32.

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