November 6, 2020

WOD30 Minute EMOM5 Stations/6 Rounds1) 12 Double KB Deadlifts 53/442) 9 KB Swings 70/533) 12/9 Cal Bike4) 9 Plate Facing Burpees5) 12 Wall Balls 20/14*Every Minute on The Minute... Rest with remaining time. Score is completed rounds + Reps

Bootcamp (10:30 AM)Faster, Stronger, Longer 3 rounds per set, 30 sec work with a rest for 30 sec between roundsSet 1- Sprint X-jack Ski squat Crab touchSet 2- Power knee (right) Prison jacks Power knee (left) Spiderman push-upsSet 3- Burpee Side suicides Squat pedal 1-2 push-up

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