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WOD For: Friday, November 29, 2019

Today’s schedule: 8:30am MAX30, 9:15am MAX45, 10:00am & 11:30am MAXCF

MAXCF

HERO WORKOUT
“GEORGIE”
AMRAP 21:
7 Burpees
11 Push-ups
22 Kettlebell Swings (55/35)
*Buy-In to workout is 65 Sit-ups

MAX45

STRENGTH
EMOM 9:
MIN 1 – 10 Supinated Ring Rows
MIN 2 – 10 Diamond Push-ups
MIN 3 – :45 Push-up Plank
WORKOUT
AMRAP 14:
200m Run
20 Sit-ups
200m/150m Row
10 Pull-Ups or Chin-ups

MAX30

WORKOUT
3 ROUNDS FOR TIME
400m Run
21 Kettlebell Swings
15 Ring Rows
9 Burpees to a plate

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