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April 12, 2014

WOD

For time

Row 2000 Meters

then

5 Rounds of
30 Air Squats
200M Run
100M Uneven Farmer Carry 32kg,24kg/20kg,16kg

You need two objects you can carry halfway to the wall and back!  Use kettlebells, dumbbells or for the bravest, two loaded barbells.  The walk doesn’t need to be unbroken but try to make it to the turnaround point with one arm on the heavier object and switch hands for the return trip.   We’ll start in heats on the rowers and from there we’ll move outside to finish the workout.

Off Ramp WOD

For time

Row 2000 Meters

then

3 -5 Rounds of
30 Air Squats to target
200M Run
100M Uneven Farmer Carry

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