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20th November 2019

WOD WOD, November 21, 2019

Deception
Too sprint or not too sprint?

Necessities
Pre WOD FBB w/buddy -( 2-3 rounds each )

8 x Suitcase hold, FF elevated lunged p/side ( 2 x DB ) on 20kg plate
8 x Staggered stance RDL p/side ( 2 x DB )
30 Second p/side Powell raise from side plank ( use incremental plates load dictated by strength

Metcon (AMRAP – Rounds and Reps)
Double WOD – w/ a partner

AMRAP 12

12/8cal bike
14 Wall balls 9/6kg

5min rest

AMRAP 12

12/8cal ski erg
14 DB snatch 22.5/15

*for both amraps, P1 on machine, P2 on movement, swap when both finish
*Aim is for consistent movement with very little rest, not max effort sprints

OPTIONS:
Cal : 10/6 on each machine
WB : Load / Goblet Squat
DB : Hang / Reduce Load

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