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November 25, 2018

Strength Day:

Oly/Strength:

Front squats 15-13-11/5-4-3-2-1

Push Press 10-8-6-4-2-1

Dips 3×10 (Any style)

November 25, 2018

3 Rounds

30 OHS 75/45

75 DU

November 25, 2018

10rounds

5 pull ups

10 deficit push-ups

15 situps

November 25, 2018

5-5-5-5-5

Thrusters AHAP

Cash out

5x250m rowing sprints

November 24, 2018

WoD:

For time:

25 Handstand push-ups

20 Deadlift 250/215

25 Box jumps 24/20

50 Pull-ups

75 KBS 1.5/1

200 Double-unders

November 18, 2018

WoD:

Death by wall balls

November 18, 2018

5 rounds

15 barbell good mornings

20 deficit pushups

15 T2B

November 18, 2018

strength:

5-3-1-5-3-1

-Back squat

4 sets of the following complex AHAP

-2 strict press

-4 push press

-6 push jerks

November 18, 2018

Thanksgiving Day Wod

November 17, 2018

Strength:

Oly:

Bear Complex 5×5 AHAP

WoD:

50 an mat Sit-Ups

Then

30-20-10

KB Sumo Deadlift High Pull 2/1.5

Kettlebell Swings 2/1.5

Then

50 ab mat  Sit-Ups

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