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11.18.15

18
Nov

11.18.15

Warm-up

Coaches Choice

Strength/Skill

5×5 Thrusters AHAP

METCON

50 Wall Balls

40 Ab Mat Situps

40 Wall Balls

30 Ab Mat Situps

30 Wall Balls

20 Ab Mat Situps

Extra Work

gymnastic

Retest Strict HSPU

Retest Kipping HSPU

Retest Strict Pull Up

Retest Strict Ring Dip

Olympic

Hang Clean- 5×3 @ 70% x 3 x 5

*up wt on last 2 sets if you feel good

Halting Clean Deadlift- 3×3@ 85%

SLDL – 5 @ 65%, 3×5 @ 70%

Core

3×10 Weighted Sit-ups

3×10 Strict Leg Raises

3×15 Evil Wheels

3×20 Side Bends AHAP

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