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11/18/2020 WOD

A.

Dynamic Stretches


B.

Every 90 Seconds for 9 Minutes

30 second single leg wall sit (left leg)

30 second single leg wall sit (right leg)

30 second rest


C.

For Strength/Technique

Power Snatch

2-2-2-2-2 @ 90%


D.

5 Minute Max

Devil lunges (55s/75s RX)


E.

5 Minute Max

D-bell suit case step up (55/75 RX)

(1 d-bell. Switch hands at 2:30 minutes)


F.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

Every 90 Seconds for 9 Minutes

30 second single leg wall sit (left leg)

30 second single leg wall sit (right leg)

30 second rest


C.

For Strength/Technique

D-bell snatches (d-bell in each hand)

4-4-4-4-4


D.

5 Minute Max

Devil lunges


E.

5 Minute Max

D-bell suit case step up

(1 d-bell. Switch hands at 2:30 minutes)


F.

Static Stretches



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2224 W Park Row Dr.  Pantego, TX 76013

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