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11.30.17

11.30.17

Warm-up Skills and drills (karoake, bear crawls, soldier kicks, toe reaches, leg swings, side lunges, inchworms, burpee broad jumps, duck...

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11.29.17

11.29.17

Warm-up Max reps for each movement for 1 minute each: 0-1 row 1-2 kbs 2-3 row 3-4 shuttle runs 4-5...

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11.28.17

11.28.17

Warm-up Tabata Jumping jacks Push-ups Single unders Air squats Partner WOD 3 rounds for time: 40 Toes to bar (one...

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WOD 11.27.17

WOD 11.27.17

Warm-up 400meter run 2 Rds: 10 DB push press 35/25# 10 good mornings w/barbell 10 air squats Strength Bench Press...

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WOD 11.26.17

WOD 11.26.17

Skill Work Medball cleans Double-unders Metcon: 40-30-20-10 Pushups Medball Cleans Wallball Situps *50 Double-unders between each set(end with DU’s)

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