One Thousand Words
December 4, 2017
12.6.17. WOD
December 5, 2017

12.5.17. WOD

Indianapolis, Avon, Zionsville

CrossFit 317 members, use code 317STRONG when registering for your special members only discount.

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“Beastmode”
EMOM 20:00
Odd minutes: 10 calorie row
Even minutes: 10 burpees
*Score = total reps

L2: 8 calories, 8 burpees
L1: 30s max calories, 30s of max burpees

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15:00 at 60-70% of max effort
Run, row, or bike
*Choose one or mix and match

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Extra Credit
4 Rounds, rest as needed:
25 Banded pull-aparts
25 each banded leg curls

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