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Tuesday November 17, 2015

Warm Up: 400m Run
2 rds
15 Squats with Hands on head
lunges
Duck walk
bear crawl
burpee broad jump
shoulder box stretch
10 kip swings

6-9 WOD: 4 Rds
15 Shoulder Touches (if you can’t hold yourself up, do a headstand and do shoulder touches)
10 Thrusters with KB or DB 13/9
5 Pull ups

10-14 Strength: OHS 1RM

WOD: 3 Rds
15 Burpees
10 KB Swings 35/26, 26/18
10 KB Lunges

Earlier Event: November 16
Monday November 16, 2015
Later Event: November 19
Thursday November 19, 2015