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    535B N. Birdneck Rd
    Virginia Beach, VA 23451

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Today’s WOD 1/11/2018

North End CrossFIt – CrossFit

Metcon

Metcon (No Measure)

EMOM 30:

Minute 1: 40s DB Renegade Rows (50, 30)

Minute 2: 40s Mountain Climbers (2 count)

Minute 3: 40s Alternating Weighted Step-ups (24, 20)

Minute 4: 40s Hollow Rocks

Minute 5: 40s DB Thrusters (50, 30)

Minute 6: Rest

*Athlete choice of DB weight today

*Alternate Options

Renedage Rows = Barbell Rows (95, 65)

DB Thrusters = Barbell Thrusters (95, 65

Extra Credit

AMRAP 5 of:

8 Single Leg RDLs each

10 Standing Banded Rotations each