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WOD – FRIDAY – NOVEMBER 20th

Published by Nate on

WU: (20 mins) 3 Rounds
20 glute walk + 20 banded goodmornings
+ 25 yard sled backward/forwards
MOB: Front Rack, Pec, Bully, Squat, Calf

OLY: (15 mins)
5 min warm up Then 5 ROUND E2MOM
5 x 1+1 Clean Pull + Hang Clean (70%)

WODS: (20 mins)
1) 7 min cap
75 DUs
25 Snatch (75/55)
50 DUs
25 Snatch
25 DUs
25 Snatch
REST until 10 min mark
2) 5 min cap
50 cal row
25 bar-facing burpees
REST until 18 min mark
3) 2 min AMRAP
Max Thrusters (95/65)

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