12.30.2016

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November 6, 2020

WOD 10 Minute Cap"Flight Simulator"10-20-30-40-50-40-30-20-10Unbroken sets of Double Unders (If you mess up you must start that set from the start)

Rest then SWOD

SWOD6 Minute EMOM1 ComplexPower SnatchHang Squat SnatchOverhead SquatRest 2 Minutes6 Minute EMOM1 ComplexPower CleanHang Squat CleanFront SquatRest 2 Minutes6 Minute EMOM3 Touch and go Deadlifts

Score is your highest weight lifted combined

METCONTabata Workout:Slam Ball Tabata (6 rounds, 20 sec. work, 10 sec rest- 24 minutes)1. Med ball burpee slam2. Slam ball jumping lunges (hugging or arms extended OH with slam ball)3. Slam ball plank jacks (In plank, hands on ball, legs go in and out to sides)4. Slam ball toe touches5. Traveling push-ups (push-ups with one hand on ball and switch sides)6. Slam ball Russian twists7. Rocket launcher slam ball squats (pliƩ squat holding ball, 2 small squats and 1 launching squat)8. Circle plank walks (plank with hands on ball, walk in a circle around the ball and reverse directions

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