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Rowing, Burpees, and BJ Overs for 11/20/2017

It is the beginning of a short week this week.  Don’t forget that Thanksgiving is on Thursday and Black Friday is . . . Friday.  We will have special schedules on both days.

For Thanksgiving, we will be open at 9am only for a special WOD.  Make sure you sign up on the whiteboard in the office.  This will be a partner/team WOD.

For Black Friday, we will have an Open Gym from 10am-noon.

Industrial Athletics WOD for 11/20/2017:

Gymnastics Skill Work:
50 Pullups/Ring Rows for Time

MetCon:
5 Rounds for Reps:
:30 Sec Rowing (Cals)
:30 Sec Burpees
1 Min BJ Overs (24/20)
1 Min Rest

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  • Scaling:

    Platinum: As written above. Must jump up onto box.

    Steel:
    5 Rounds for Reps:
    :30 Sec Rowing (Cals)
    :30 Sec Burpees
    1 Min Box Step Overs (24/20)
    1 Min Rest

    Brass:
    5 Rounds for Reps:
    :30 Sec Rowing (Cals)
    :30 Sec Burpees
    1 Min BJ (20/short box)
    1 Min Rest

    Bronze:
    5 Rounds for Reps:
    :30 Sec Rowing (Cals)
    :30 Sec Pushups (may use box)
    1 Min BJ (20/short box)
    1 Min Rest