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19th November 2019

WOD WOD, November 20, 2019

Pre Season camp

Warm-up
Run Prep 101 inc. glutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 24 – with a buddy

Run 400m each
50m DB carry each
Run 400m each
50m KB Farmers carry each
Run 400m Each
50m KB Front rack carry each

Deadball: 55/35
KB: 20/12 (Rx+ 24/16)

Gymnastics
Post WOD Gymnastics strength

E2M x5

5 Strict straight leg raises
8 Strict knee raises

*after each set perform 3 Heavy DB rows (each arm)

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