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10.22.15

21
Oct

10.22.15

Warm-up

8 Min EMOM

Alternate between the two

100m Row

100m Run

Hip Mobility

Strength/Skill

Back Squat

7×5 @ 80%

METCON

3 Rounds

30 Ring Rows

25 Thrusters 95/65

20 Double Unders

15 Plyo Push-ups

Run 200m

10 Front Squats 95/65

Extra Work

gymnastics:

300′ HS Walk for Time -or- 30 Box Circles

olympic:

15 Min EMOM

1 Snatch @ 80%

Core

100 Russian Twists

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