Friday November 9th, 2018
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Category: WOD

Friday November 9th, 2018

Warm up-

1:00 Goblet Squat Hold

1:00 Banded Front Rack Stretch

2 Sets

20/15 Cals

15 Med Ball Cleans

10 Box Jumps

5 Heavy DB press

20 sit ups

Skill-

10 Min EMOM

1 Sq. Clean

*Start @ 70% and build

WOD-

In Teams of 2:

21-15-9-9-15-21

Thrusters 95/65

Pull ups

*One partner does 21 of each, then partner 2 goes, then partner one 15 etc…

Post WOD-

5×10

Ring Dips

DB Rows

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