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WOD 112316

15m - Dynamics
10m - Running Technique and warm up drills
MetCon - 8 Rounds:
400m Run
-1m rest between efforts-
*The goal for today is to run CONSISTENT EFFORTS that are around your 1 mile PR pace.
For instance, if you have a mile PR of 6:00, the goal is to run 1:30 every time.
Mobility - Runners Stretch 1m/side. Seated Straddle 3m.

*Weather WOD...

5 rounds every 4m:

50 Dubs

25 Russian KBS 24/16kg

Max unbroken sHSPU

Max unbroken sPull-Up


Score is total sHSPU and total sPU

Earlier Event: November 22
WOD 112216
Later Event: November 25
WOD 112516