Dogtown Athletic Oakland Crossfit WOD 11:16:2015

Nov 15, 2015

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CROSSFIT ROWING

RowVember

Strength

Shoulder Press 3×5 ( Work up to heaviest 5 )

followed by

5 x 1:00 Plank Hold

Work

AMRAP 20

200m Run

80′ Overhead Plate Lunge 45/25#

15 Overhead Squats w/ Plate

15 Pull-Ups

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