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WOD 211011 - MONDAY

WARM UP


Coach Stretch

Quads


3 Rounds

6 Alt. DB Shoulder Press

5 Kang Squat

6 Shoulder Taps

5 cobra Burpee


 

Skill / Strength


4 Sets

Complex

Strict Press + Push Press + Push Jerk

 

WOD


10 AMRAP

10 Deadlift, 155/105#

15 Wall Balls, 20/14#


 

Post WOD Accessory


2 Sets

1:00 min High-to-Low Plank (rest 1 min between sets)

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WOD 211123 - TUESDAY

WARM UP Coach Stretch Wrist Mob. & Hamstrings 3 RDS 4 Pike Push Ups 6 Good Mornings 8 Hollow Rocks 20 DUs/SUs WOD “Barbara Ann” With a running clock, complete 5 RDS of: 20 handstand push-ups 30 deadli

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