11.16.2016

By
November 6, 2020

SWODDeadlift3@70%3@80%3+@90%

WOD10 Rounds10 KB Pushups10 KB SDHP10 KB Swings10 Goblet SquatsRx 53/35

Metcon workout:4 rounds,1 minute on, 1 minute off with 200 m run between roundsWall balls (14/20lb.)KB snatches- 10 per arm and then switch (35/53lbs.)Bicep curls (use med or slam ball 14/20/30/40lbs. or 2 KB)200 m run

Optional EMOM if there is enough time:1 push up, 1 air squat, 1 pull-up(For 1st minute do 1 rep of each, 2nd minute 2 reps of each, 3rd minute 3 reps of each, etc.)

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