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WOD For: Friday, November 08, 2019

Note: No Friday Night Lights for 20.5

MAXCF

WORKOUT
EMOM 21:
MIN 1 – Row
MIN 2 – Crossover Symmetry (W/Y Neg – Snow Angels – ATYT)
MIN 3 – Deadbug – Bird Dog – Alt. V-ups
MIN 4 – Strict Ring Pull up – Kip Ring Pull up – Rings to Hips
MIN 5 – Hip Halo Buffet
MIN 6 & 7 – Roll out hips + quads

20.5 Skill Work

MAX45

STRENGTH
Tempo Front Squat (31X1) 5-5-5-5-5*
*Complete 8/8 DB Split Squats after each set.
WORKOUT
EVERY 3:00 FOR 4 ROUNDS
20 Wall Balls (20/14)
20 Front Squats (75/55)
Max Cal Ski-Erg in remainder of time.

MAX30

WORKOUT
“THE 1500”
3 SETS
500m Row
2:00 Rest b/t Sets

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