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Sunday, November 5, 2023
WOD
4 mins Row/Bike/Ski Erg
21-15-9 of
Devil Dogz(
Hand Stand Push Ups
2 mins Row/Bike/Ski Erg
18-12-6-3 of
Dumbell Snatches
Tri-cep Push Ups
4 mins Row/Bike/Ski Erg
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Warm up Med ball warm up/Michael Phelps Skill Abstractor 1-rep max Power Cleans WOD 10 min AMRAP 2,4,6,...of:7 Power Snatches(65/95) C2B Pull ups (or strict ) Dumbell Snatches (35/65 Rest 2 mins REPEA
Skill 1 min Wall Sit, 1 min hole sit Pendlay Rows 3x8@60-65% Bent Over Rows 4x6@70-75% WOD 500m Row/1100m Bike/450m Ski erg 18-15-12-9-6-3- Back Squats Oh Lunge Walk (25/35) -20 Double unders after ea