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14th November 2018

WOD WOD, November 15, 2018

Icing on the cake

Warm-up
A) Shoulder MOB x 5 Mins

B)

8 x Half kneeling KB press per side
8 x Scap Push Ups
8m x Banded Baby Walks
8m x Monster walks P/side

x 2-3

Gymnastics
Body weight / unilateral strength day

25 Minute open cap at conversational pace aiming for 5 sets of each movement

A)Weighted Pull up ( 5 x 5 ) Bands / RR

B) Weighted dip from boxes ( 5 x 5 ) Negative / Band resisted Push up / Ab mat push up

C) Weighted DB Step Up ( 5 x 10 ) Body weight

*Set up in teams of 3
*Work movement for movement rotating

Metcon (Calories)
SURPRISE FINISHER

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