November 6, 2020

SWOD3 Rounds:1 Minute - 12M/10F Cal row, Max wall balls1 Minute - 25 SitupsRest 1 Minute*Score is total Wall balls

WOD12 Minute AMRAP10 - KB Swings 53/3510 - Box Jumps 24/2010 - Hand Release Pushups

METCON1st EMOM 12 minutes(begin each round at the start of each consecutive minute, time left is counted as your rest period)4 KB thrusters (clean 2 KB once, squat and press up kettle bells)8 reverse crunches (sit on bum, lean back and legs come in and out)4 KB American swings2nd EMOM for 12 minutesRussian KB twists200 m runKB front rack lunges

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