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Monday November 21st

20
Nov

Monday November 21st

Warm up 2 Rounds
20 perfect air squats
10 Hand Release push ups
20 pass throughs
20 Double unders or attempts (were going to practice doubles in the warm up for two weeks… I have ropes available to buy)

Strength:
Back Squat- 5,5,5,3,3,3- Heavy- next week all 3’s week after is 1 rep max, week after is deload– back to 10’s

Wod
5 rounds for time
10 Thrusters 95/65
10 Chest to bar
200m run

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