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Saturday 11.14.2020

POSTED ON November 14, 2020

Saturday | 11.14.2020

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**Movement Prep/Activation and Increasing Heart Rate**
1000m Row
* Alternate between 250 slow/250 fast
**Workout Prep**
Set Up for workout and progress through a few reps of each movement.
 
WOD:
 
AMRAP 8 Minutes
16/12 Calorie Row
16 Push ups
 
-Rest 4:00-
 
AMRAP 8 Minutes
16/12 Calorie Ski Erg (OR Row OR Bike)
8 Burpee Box Jump Overs (24/20)
 
-Rest 4:00-
 
AMRAP 8 Minutes
16 Front Squats (115/80)
4 Muscle Ups
 
-Rest 4:00-
 
AMRAP 8 Minutes
200m run
16 Single Arm Dumbbell Clean and Jerk (70/50)
 
-Rest 4:00-
 
AMRAP 8 Minutes
24 GHD Sit Ups (OR 24 Stick Abmat Sit Ups OR 36 Alternating V Ups)
12 Strict Pull Ups

* The Scaling aim is for athletes to move comfortably on each movement and keep high intensity for 8 minutes

* Scaling option
AMRAP 8 Minutes
12/9 Calorie Row
12 Push ups

-Rest 4:00-

AMRAP 8 Minutes
12/9 Calorie Ski Erg (OR Row OR Bike)
6 Burpee Box Jump Overs (24/20)

-Rest 4:00-

AMRAP 8 Minutes
16 Front Squats (95/65)
2 Muscle Ups (OR 8 Chest to Bar Pull Ups)

-Rest 4:00-

AMRAP 8 Minutes
200m run
16 Single Arm Dumbbell Clean and Jerk (50/35)

-Rest 4:00-

AMRAP 8 Minutes
16 GHD Sit Ups (OR 16 Stick Abmat Sit Ups OR 24 Alternating V Ups)
8 Strict Pull Ups

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