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21st November 2019

WOD WOD, November 22, 2019

Run the gauntlet

Warm-up
A) 3 sets
5 x Inchworm + Down Dog
5 x Perfect stretch
30 Second Passive Hang

B) BB Tech

Split Jerk (Weight)
Friday BB Cycling

E2:00 x 7 sets ( No misses )

3 x Hang power cleans
1 x split jerk

Metcon (Time)
5RFT

7 x Hang Power clean
7 x HSPU
7 x Burpee box jump
100m Recovery walk
* Goal is to hit unbroken reps each round – use the walk wisely

Rx 50/35kg
Rx+ 60/40kg

15 Minute cap

BB : reduce Load
HSPU : 1 x Ab mat OR PP
BBJ : Step Up

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