10.13.2016

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November 6, 2020

SWODThe Pullup (Practice time for those yet to get them)- Butterfly-Kipping-StrictStrength Portion for those with Strict Pullups:EMOM 10 Minutes3-5 Strict weighted Pullups-Increase weight each round

WOD2-4-6-8-10-8-6-4-2Alternating PistolsKB Swings 70/53Deadlifts 225/155

SPARTAN200 Meter Overhead Lunge 25/15100 Cal Row50 Cal Bike25 Strict Pullups

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