1.14.2019

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November 6, 2020

SWOD15 MinutesBuild to a heavy 3-rep Overhead Squat

WODAMRAP 15:15 Hang Power Snatches (95/65)60 Double Unders15 Overhead Squats (95/65)30/21 Calorie Row10:30 AM Bootcamp5 min per round, 10 reps of each movementRound 1:BurpeesBicep curlsGoblet squatsRound 2:Box jumps (24/20)Plate drivers (hold plate out straight and drive it left and right)- (35/25)Sumo squatsRound 3:Squat jumpsPush-upsLunges (10 per leg)Round 4:Straddle bench hopsTriceps dipsSkaters (5 per leg)Round 5:Step-upsDB bench press (50/35)DB get-upsRound 6:Bench hop oversBent over rowsPlank jacks

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