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Sunday, Nov. 21st

“DECK OF CARDS”

♠️❤️♣️♦️= movements,

we go thru entire deck. i.e. ❤️= Sit ups, the jack = do 10 Situps

we may have 2 teams, losers=30 burpees

*we will pick movements out of a hopper

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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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