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Thursday, Sepetmber 20, 2018

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(Practice / Glycolytic 2-5 min bursts)

WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 5 TVWQB, 10 hanging shrugs, 10 wall squats, 5 WB, 10 singles and 10 dubs

WODs 1, 3 & 5: Work 3 min & Rest 2 min

AMRAP
3 Strict pull-ups
15 Wall balls (20/14) (10/10) (50+ 14/10) (9/9)

WODs 2, 4 & 6: Work 3 min & Rest 2 min

AMRAP
5 Toes to bar
20 Double unders (20 high singles)

*These should be as unbroken as possible.
*Begin were you left off after each WOD.
(Total: 18 min of work & 8 min of rest = 26 min total)

Post WOD

NFT: 10 minutes to get in sets of 6-8 DB Bench press & 6/leg Weighted Pitcher squats.

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