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Wednesday, November 14, 2018

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(Practice / Glycolytic)
WOD Review: 8 min

Then group warm up all together: 3 rounds of: 1 indoor loop, 5 WB squats, 3 WB’s, 5 straight legged deadliftss, 5 reg deadliftss, 2 burpee box jump/step overs, 5 BB power cleans

WOD 1 & 3

5 min AMRAP
12 Wall balls (20/14 & 10/9’) (50+ 14/10 & 10/9’)
8 Deadlifts (185/135) (50+ 125/75)
*Begin WOD 3 where you left off in WOD 1.

Rest 4 min

WOD 2 & 4

5 min AMRAP
6 Burpee box jump overs (24/20) (50+ 20” jump or step ups)
5 Power cleans (185/135) (50+ 125/75)
*Begin WOD 3 where you left off in WOD 1.

Athletes will have 1 score for WODs 1 & 3 and 2 & 4.

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