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10/23/15 and WOD & Wine Night!

22
Oct

10/23/15 and WOD & Wine Night!

Reminder:
Tonight is the Ladies Only WOD & Wine Night. Arrive at 6pm. Partner workout begins at 6:30pm. No experience necessary. Drinks and food to follow at lululemon athletica on Park Ave.

Warm-up:
200m run then 2rds of:
10 OH Plate Step-up
10 False Grip Ring Row
10 Hollow Rock

Strength:
Front Squat
[email protected]/80%, [email protected]/95%

WOD:
100 DU
20 OHS (135/95)
6 Muscle-up (12 Pull-up + 12 Dip)
15 OHS
4 Muscle-up (8 Pull-up + 8 Dip)
10 OHS
2 Muscle-up (4 Pull-up + 4 Dip)