11.22.2017

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November 6, 2020

SWODOut and Ups

WOD5 Rounds21 Russian KB Swings 53/355 Plate Facing Burpees15 Toes 2 Bar5 Plate Facing Burpees9 Deadlifts 165/1155 Plate Facing burpees

METCON3 rounds30 in and outs16 Spiderman push-ups7/10 Cal bike40 scissor kicks (on bench)20 leg raises (on bench, hold top)50 DU20 plyo-box jumps (like a burpee box jump but stand farther away)

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