2.8.2017

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November 6, 2020

WOD30 Minute Time Cap4 Rounds of:16 Box Jumps (24"/20") 16 KB Snatches 53/35Then...3 Rounds of:10 Goblet Squats (53/35)10 Shoulder-2-Overhead (95/65)Then...2 Rounds of:5 Clean & Jerks (185/125)50 Double-Unders

METCON6 rounds,24 minute EMOMMin. 1- 12 lunges 35#/55# in each hand rack position (knuckles touching)Min. 2- 200m run or row (depending on weather)Min. 3- Russian KB twists (w/ same weight as lunges but just 1 KB)Min.4- 200 m run or row

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