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13 November 2017

13
Nov

13 November 2017

13 November 2017
Warm-up: 3 Sets: 30 DUs or 60 Singles, 10x Burpee Broad Jump, 10 Good Mornings with Empty Bar (Please do not drop empty bars)
Strength: Deadlift: Work to heavy 5 rep, then 4×5 @ 90% of heavy 5 (Shoot for 5-10lbs heavier than last week).
WOD: 20:00 AMRAP
  • Run Block
  • 10x Wall Ball (20/14)
  • 8x Slam Ball (30/20)
  • 6x Pull up
  • Rest 1:00
Cool Down: 3 Rounds:  10 Hollow Rocks, 20 Ab Mat Sit-ups
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