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Wednesday, November 28, 2018

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(Practice / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC good mornings, 30 sec air squats, 30 sec alt lunges

WOD

For time:
800m run
21 Deadlifts (225/155) (185/135) (50+ 135/95)
800m run
18 Back squats (185/135) (155/105) (50+ 105/75) (use a rack if necessary)
800m run
15 Front squats (135/95) (115/75) (50+ 75/45)
800m run
*BB should be taken from the floor for all movements.

Post WOD

Alt Tabata: Push-ups and Tubing back flies

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