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Wednesday 130213

13
Feb

Wednesday 130213

[youtube]http://youtu.be/0t7fTrwMOe0[/youtube]
Pretty much moving as fast as anyone…ever.

This weeks challenge is a 1 mile run for time. Make sure you know the full run route for the mile (4-400’s) around the gym. Today’s metcon begins with a mile run and it totally counts for the challenge, come see what you’ve got!

Skill
Practice overhead squats. If you’re proficient, go heavy (but not maximal) for 5×3.If this is a newer movement for you, find you workout weight.

Conditioning
For time:
1 mile run
115 lb overhead squat, 50 reps
30 Burpees

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