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WOD for Thursday November 21st

By 21st November 2013No Comments

Thursday November 21st

Skill of the week: double unders

Strength testing: 1rm push press

Strength is banded deadlifts
8 sets x 3 reps
Rest is band pull aparts

WOD
Fight gone bad
3 x 5min rounds, 1 min on each station, with a 1min rest in between rounds
Wall balls 10/6
Cal row
Push press 35/20
Kb swings 16/12/8
Box jumps 24″/20″

Scaling options will be on the board

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