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Friday 11.23.2018

POSTED ON November 22, 2018

Friday | 11.23.2018

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Warm Up:
 
5 Empty Bar Deadlifts
5/5 Single Arm KBS
10 Groiners
5 Sumo Inch Worm
 
x2-3 sets
 
*increase weight on bar for deadlifts each set in warm up.
 
Foundation:
 
A. Deadlift 3 sets of 5
 
80%, 85%, 88%
 
Metcon:
 
15min Amrap
 
RX (Level 1)
 
21 KBS 53/35
50 Double Unders
17 Burpee to Plate 45lbs
Intermediate (Level 2)
 
21 KBS 44/26
35 Double Unders
17 Burpees to Plate 45lbs
 
Beginner (Level 3)
 
21 Russian KBS 35/26
35 Single Unders
17 Burpees
 
Cool Down:
 
10min For Quality
 
100ft Overhead Carry Single arm Heavy
10/10 DB Rows Heavy L/R
15 Arches
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