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5 November 2019

5
Nov

5 November 2019

Warm-up: 3 sets: 200m Row, 16x Single arm Dumbbell Hang Snatch (8/side), 10x Alternating Leg V-ups

Strength: Push Press: 9-9-7-5-3 (sets of 9 at same weight, increase each set after).
Stamina: 5 Rounds, not for time: 16x Alt. Bottom up KB Press, 50m Double arm KB Front rack carry, 10x Burpee – Pull up.

WOD: Inspired by the Upcoming Mom’s Competition

AMRAP 11 Minutes: “Dinner is Served”
8 Burpees to a 45# Plate (Step or Jump)

10 Dumbbell Hang Clean and Shoulder to Overhead (Alternate Hands)

12 Calorie Row
(35/20)RX (50/35)ARX (70/50)ARX+

REST 3 Minutes

AMRAP 7 Minutes: “Staying Alive”
12 Alternating Dumbbell Snatches (Both Sides MUST touch ground)
24 Double Unders (48 Single Unders)

(35/20)RX (50/35)ARX (70/50)ARX+

Cool Down: Wall Sits 1:00 on/off X5

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