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OUR BLOG

Wed.11.8.17

By CoachBo | In WOD | on November 7, 2017

Warmup: ROM, dynamic stretches, 15 push ups + knee taps, 500m row

Strength: Bench press

Deload – 5/5/3 @ 40/50/60%

3 rounds:
2 min work; 1 min rest of

Mason twist, weighted (10 – 25#)
Bear crawl
Jump rope/Double Unders

Then 3 rounds:

:30 work :30 rest

Banded sprints

Supermans

Knee tucks

Cooldown: banded hip opening stretches, roll out and stretch

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