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Friday November 20, 2015

Warm Up:
500 m row or run
2x:
10 snatch balance
10 Cossack squat (each side)
12 kip swings
15 seconds Hollow body hold on bar
3 Skin the cat / 5 skin the cat progressions

Strength:
Squat Snatch w/ 3 sec pause @ knee - wk to 80%

Wod:
12 min AMRAP
3 Snatch (135/95)(95/65)(65/45)
6 C&J
9 CTB (strict CTB w/bands)
54 Double Unders (high skip)(3x single unders)

Earlier Event: November 19
Thursday November 19, 2015
Later Event: November 21
Saturday November 21, 2015