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Monday Oct. 14, 2019

Finishing up OPEN WOD 15.1, Make sure to sign up if you haven’t and make sure to get your scores in!!! Please use 6:15 if possible for Open makeups

Skill

Romanian Deadlifts 2x8@60%, 3x6@70% WOD

15 Min EMOM

6 Power Cleans (75/115)

6 HSPU’s

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Abvent 25 Plate Sit-ups 50 Sit-Ups 75 Dying Bugs Skill Power Cleans 4x6@70-75% 1RM WOD 5 Rounds :30/:30's Hang Power Cleans (75/115) C2b Pull ups Deficit Zpush Ups

ABVENT 8 Rounds of 10 vertical scissors 10 Horizontal scissors 10 Heel Rocks :10 Crunch hold 10 Jack Knives :10 Crunch Hold WOD 3 Rounds of 10 Jumping Lunges 15 Back Squats (95/135) 10 Jumping Lunges

WOD Power Snatches pyramid lbs goes up and down F - 55/65/75/95/115/95/75/65/55 M-65/75/95/105/115/105/95/75/65 ***3 burpees sfter every set 4 reps each step Then, 2 min good burn (snatches-u choose

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