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WOD Nov. 15th

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Skill Work: 5,5,3,3,1,1 Front Squat

WOD: 5 rounds for time:

5 Ring HSPU

10 Ring Push-Ups

15 Ring Dips

Core: 4×20 GHD situps/back extensions

WOD Mon. Nov. 8th

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Skill Work:
Kettlebell Swings 5×5, Thrusters 5×5, Box jump (emphasis on good technic not amount of weight)
WOD

10-8-6-4-2 reps

kb swings 53/35
thrusters 95/45

box jumps