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November 28th WOD

11/28/2016
Level 1
L1:A: Power Clean (9 min Emom; 2 PC)
build to a tough double
L1:B: Back Squat (10 min Emom; 2 back squats@10X1)
build to a tough double
L1:C: Metcon (AMRAP - Rounds and Reps)
12 min amrap

250m row/ski/0.3 ab
20 box jumps 24/20
20 pull ups
Level 1 Rx+
L1+:A: Front Squat (24 min e3mom; every 3 mins perform 2 Front squats)
every 3 mins perform 2 Front squats@10X1; start at 70% and build to a tough complex
L1+:B: Metcon (AMRAP - Rounds and Reps)
15 min amrap

7 squat cleans 135/95
9 sh2oh
11 DL
Run 200m
F3
F3:A: Metcon (Weight)
Backsquats w/hip circle@32X1; 5x6; no rest; advanced do back squats w/hip circle @20X1; no rest
F3:A2: Powell Raise (5x8)
@3010; rest 90 sec before returning to A1; advanced do strict pull ups@20X1; 5x 5-12
F3:B: Metcon (Time)
3 rounds for time

Ski 400m
25 sit ups
25 air squats

Intermediate; 4 rounds

Advanced; 6 rounds
Sol Endurance
SE:A: Close Grip Bench Press (5x8)
@3010; build to a tough set; rest 3 min
SE:B: CS Iron Scap (Weight)
SE:C: Metcon (Time)
For time

1600m ski
2.4 mile ab
2000m row
Run 1 mile
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

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5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

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