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Wednesday, October 31, 2018

2018 October 30
by bk

HAPPY HALLOWEEN!! Wear a costume for today’s WOD if you’d like!

Pumpkins

3 sets of: (each set starts every 12 minutes)
max calorie airdyne in 3 minutes
-rest 1 minute
max calorie row in 3 minutes
-rest 1 minute
Run 400m (for time)

Core Development:
4 sets of:
plank hold (option: add weight), 45 seconds
20 arch body rock

Post total calories for bike and row and time (run) to comments

CrossFit Integrity, Charleston, SC

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