11.24.2018

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November 6, 2020

WOD times 8, 9 and 10 AM OPEN GYM

Partner WOD20 Minute AMRAP"Flip your Fate"Flip a coin at each station then complete the work and move onto the next station: (H= Heads, T= Tails)1. H= 40/33 Cal Bike; T= 40/33 Cal Row2. H= 40 Box Jumps 24/20; T= 40 Box Jumps 30/243. H=40 Hand Release Push-ups; T= 20 Burpees4. H= 40 Wall Balls 20/14; T= 40 Double Squat Wall balls 20/145. H= 40 Single KB Rack Squats 35/26; T= 40 Double KB Rack Squats 35/266. H= 40 Synchronized Sit-ups; T= 40 Partner Med Ball Sit-ups 20/147. H= 40 Russian KB Swings 53/35; T= 40 American KB Swings 53/358. H= 40 Jumping Lunges; T= 40 Overhead Walking Lunges 45/35*Score is total stations complete int 20 minutesRest 2 Minutes10 Minutes to find your max Clean and Jerk

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