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Thursday, November 21st

Strength:

8 x 3 Bench Press

Increase weight each set, finishing with a 3 rep max

WOD:

4 Rounds for Time

400 Meter Run

20 Burpees

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Endurance: 6am / 6pm @ ECC

4, 5 or 6 x 800 Meter Run

Rest is equal to Work

 

Friday, November 22nd

Buy In:

5 x 12 Reverse Hypers

WOD:

15!

Wall Balls @ 20#/16#

Box Jumps @ 24"/20"

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