WOD…Nov 7th…Candlestick!

By November 6, 2013 wod No Comments

Skill/ WU –  2 x Seal Fit Barbell Complex (bar only) seal fit = 6 DL, 6 upright row, 6 Squat clean, 6 Front squat, 6 push press, and 6 Back squat unbroken – 25 Candle stick rolls to pistol (alternate legs) – http://gymnasticswod.com/content/pistol-roll or 25 Candle Stick Roll to squat – http://gymnasticswod.com/content/rolling-pistol-progression-pt1

WOD

Intervals for time

200m run…60 sec. rest…200m run…60 sec. rest…200m run…60 sec. rest

400m run…90 sec. rest…400m run…90 sec. rest…800m run…90 sec. rest

800m run

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