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Tuesday Nov 13th WOD


Happy Belated Birthday WOD for Coach Kayla!!!

Strength: 12min EMOM

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

(Use 60% of 1RM Front Squat for both lifts)

Conditioning:

5 RDS

11 HSPU (scale seated DB Press or Hand Release Push ups)

11 Front Rack Barbell Lunges (L+R = 1 rep) (115/75)(95/65)

23 Dubs

*Can lunge frontward or backward for lunges)


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Conditioning: Partner WOD 30 min Amrap 60 Push Press (115/75)(95/65) 50 KBS (70/55)(55/35) 40 T2B/Knee 2 Chest 30 Hang Power Cleans (115/75)(95/65) 20 HSPU/Kneel & Press 10 Hang Power Snatch (115/75)