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11.20.15

19
Nov

11.20.15

Warm-up

Coaches Choice

Strength/Skill

12 Min EMOM:

0:00: Bench Press x 8 reps @ 70% of 1RM

1:00: Reverse Flies x 10 reps AHAP

2:00: Ring Dips x 12

METCON

10 Rounds

10 Calorie Row

5 Bear Complex 95/65

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

Extra Work

gymnastic

50 Pull-ups

Then….

5 rounds

10 weighted back extensions w/ 2 sec. hold

30 russian twists

olympic

Make up Day

CORE

100 Side Bends (50 E/S)

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