Don’t forget to set your clocks back one hour on Saturday night!

Warm up:
2 rounds of:
200m Row
5 Burpees
5 Squats
5 Pull ups
200m Run

WOD:

1000m Row
Rest 2 minutes, then, Tabata Friday:

Chest to bar pull-ups
Hand release push-ups
Russian Twists
Squats

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are chest to bar pull-ups, the second 8 are hand release push-ups, the third 8 intervals are Russian twists, and finally, the last 8 intervals are squats. There is no rest between exercises.

The score is the total number of reps for all of the eight intervals.

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CrossFit Seven is sending a team to the Heart of America competition in Springfield, MO this weekend!! Best of luck to Dabney, Makenzie, Amie, Curtis, Reid and Jared! The first WOD is tonight at 8 pm!! You can follow their progress here at the Heart of America website.

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WEEKLY WINS!!!

Sound off to comments and tell us your good news!!!

Of course, Hunter Pence did this Baseball Nation
(Click on the link to watch the video.)

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Media:
Friday WOD, November 2, 2012

2 thoughts on “Friday WOD, November 2, 2012

  • November 2, 2012 at 4:40 pm
    Permalink

    Where areall the posts? 405

  • November 2, 2012 at 6:46 pm
    Permalink

    407…I’m sore from Wednesdays WOD!

Comments are closed.