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November 30 WOD

November 30 WOD

Metabolic Conditioning:1 Round "Kelly"400m run - 30 Box Jumps - 30 Wall Ball2 Rounds "Helen"400m Run - 21 KB Swings - 12 Pull-ups1 Round "Kelly"

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November 29 WOD

November 29 WOD

Barbell Skill:Split Jerks3-3-2-2-1-11AE3M Movement Skill:Bottom to Bottom Tabata Squats20 sec on10 sec rest8 rounds

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November 28 WOD

November 28 WOD

HAPPY THANKSGIVING!Thanksgiving Partner Workout:400m run - both partners run togetherA) 200m Medicine Ball Run (20/14)B) Chipper - (Rotate)(AC) on reps and movement 140-120-100-80-60Burpees -Wall Ball, KB Swings(AC), Box JumpsSitups - both partners finish with a 400m...

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November 27 WOD

November 27 WOD

Metabolic Conditioning:400m Run/Row - 52 DL(185/125)-Rest 1 Min400m Row/Run - 52 DU - Rest 1 Min300m Run - 52 Pull Ups - Rest 1 Min300m Row - 52 Thrusters(45/35)20 Min Cap

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November 25 WOD

November 25 WOD

Metabolic Conditioning:Happy Birthday Vern!20 min amrap100m Run - 11 HR Push-Ups100m Run - 23 Medicine Ball Cleans(20/14)100m Run - 48 SitupsScore = total reps

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