WORKOUT OF THE DAY "WOD"

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11-21-2017

November 20, 2017

Strength & Conditioning
5X5e KettleBell Windmills (use a light KB)
4X8e Bent Over KettleBell Rows

MetCon
4 Rounds For Time
50 Double-unders
30 Sit-ups
10 Dips
3 Cleans (205/155)

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08-14-2018

August 13, 2018

Strength & Conditioning DL 5@75% 3@85% 1+@95% 100 band pull aparts 3x100’ SA farmer carry (each) MetCon For time: 1000m row

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Strength & Conditioning 8X1 Hang Power Clean + 1 Power Jerk 5X5e KettleBell Straight Leg DeadLift MetCon 3 Rounds For Time 100M KettleBell Farmer Carry (53/35) 120 Double-unders 15 KettleBell Front Squats (53/35)

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08-15-2018

August 14, 2018

Strength & Conditioning 3x10 goblet lateral squats Back squat 5@75% 3@85% 1+@95% MetCon For time: 10 down to 1 strict pull ups, dips *25 DU at the end of each set