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Our Blog

Friday 11.18.16 Workout of the Day

By cfpalmbeach | In WODs | on November 17, 2016


No classes tomorrow!  Better Half Battle starts at 9:30 AM!


“Smooth Criminal”

15 Min AMRAP:

60 Double Unders S(30 Dubs/120 Singles)

30 Wall Balls S(14/10) RX/RTG(20/14)

15 Deadlifts S(165/105) RX(205/135) RTG(245/165)


WOD Tips:

-Today will be a good mix of cardio and weightlifting movements and the emphasis of this workout will be challenging yourself on the deadlift portion.  For the deadlifts and wall balls, you should be picking a weight that you could do the first round unbroken with.  You will probably opt to break up these sets in the actual workout, but that would be for pacing purposes.  A good goal for this workout is to complete 3 full rounds. 




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