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Friday, December 6, 2019

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OlyNastics

WOD Review then warm up all together: 2x: 1 indoor jog, 3 push-up to down dog, 10 sec Spiderman and pigeon, 5 BB cleans, 5 BB jerks, 5 hanging shrugs

SOD

20 minutes to complete sets of

3-5^ reps of Bench press

AND

6-10^ DB bent over back row

WOD

3 Rounds of:

400m Run

10 Clean & jerks (155/105)

500/400m Row

10 Chest to bar pull-ups

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