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Nov 16th WOD


Skill/Open Gym

Conditioning: With a 20 mins running clock

0-5min

5rds

10 box jumps

10 air squats

10 jumping split lunges.

5-10min

4 rds

15 V-Ups

15 superman's

10-15min

3 rds

20 med ball cleans

20 Oblique wall ball twist (left+right=1 rep)

15-20min

2rds

25 Push Press (empty bar (45-35)

25 back squat (45/35)

25 Kb sumo deadlift high pull (35/25)


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