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    535B N. Birdneck Rd
    Virginia Beach, VA 23451

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Today’s WOD 1/10/2018

North End CrossFIt – CrossFit

Skill/Strength Work

3 Position Snatch Skill Work (6 x 1 + 1 + 1 @50-60%. Rest 2:00)

6 x 1 + 1 + 1 @50-60%. Rest 2:00

– high hang + hang + below the knee.

Metcon

Metcon (Time)

3 Rounds of:

10 Strict Pull-ups

20 SDHP (53, 35)

Run 400 Meters

Rest 90s

L2: (45, 25) (Band Assisted Chin-ups)

L1: (35, 25) (10-15 Ring Rows per round)

Alternate Options

400m Run = 500m Row, 60s Bike, or 90s Farmer Carry (70, 53)

*Score = total time including rest

*20:00 Minute Cap

Extra Credit

1a) Banded Hammer Curls: 3 x 12-15. No rest.

1b) 1 1/4 KB Tricep Extensions: 3 x 10-12. No rest.

1c) 1 Banded Alphabet on each side. Rest 60s.