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11/17/2020 WOD

A.

Dynamic Stretches


B.

3 Rounds

14 single leg push ups

60 second (30/30) 1 arm low plank

2 Rounds

12 single leg push ups

60 second (30/30) 1 arm low plank


C.

16 Minute AMRAP (As Many Rounds As Possible)

3 thrusters (65/95 RX)

3 ring dips

Rest 30 seconds

5 thrusters

5 ring dips

Rest 30 seconds

7 thrusters

7 ring dips

Rest 30 seconds

(Continue to increase by 2 on both movements until 16 minutes)


D.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

3 Rounds

14 single leg push ups

60 second (30/30) 1 arm low plank

2 Rounds

12 single leg push ups

60 second (30/30) 1 arm low plank


C.

16 Minute AMRAP (As Many Rounds As Possible)

3 d-bell thrusters (d-bell in each hand)

3 box dips

Rest 30 seconds

5 d-bell thrusters

5 box dips

Rest 30 seconds

7 d-bell thrusters

7 box dips

Rest 30 seconds

(Continue to increase by 2 on both movements until 16 minutes)


D.

Static Stretches



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