1.12.2018

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November 6, 2020

SWOD

3 Attempts: Pistols, DB Snatches, Toes-to-Bar

Make 3 attempts at each of the following: Max set of single-leg squats on your left leg. Max set of single-leg squats on your right leg. Max set of left-arm dumbbell snatches (touch-and-go). Max set of right-arm dumbbell snatches (touch-and-go). Max set of strict toes-to-bars. For the squats, a set ends when your opposite foot touches the ground or you rest excessively at the top. For the snatch, use the heaviest dumbbell that you can find and still get at least 3 reps. Warm up for each and rest as needed between efforts.Score is total reps of all attempts

Partner WOD3 Rounds2 Minutes at each stationTwo movements per stationStation 1: Burpees/Cal BikeStation 2: Shoulder 2 Overhead/Front Squats 95/651 Minute transition between stationsEach partner works on one movement for 1 minute then the partnership switches for the final minute of the station.

METCONTabata 20 sec on 10 sec off, 8 rounds per movement1. TRX knee roll out2. Med Ball Cleans 20/143. Cal Bike4. TRX Push-up to Tricep dip5. Jumping lunges6. KB shoulder to Overhead

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