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Training for Saturday, November 21st

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West Side Comp @ 7:30am

Its going to be ugly!

21-15-9 reps for time of:
Thruster 115/75
Handstand Push-up

9-15-21-27 reps for time of:
Calories Rowing
Chest-to-bar Pull-ups

AMRAP 7 minutes of:
30 Double-unders
9 Toes-to-bar
3 Hang Power Cleans 185/135

*Rest 5 minutes between workouts

 

CFWS @ 9:00am

 

16 Min EMOM

Odd: 5 Р7 Deadlifts (275/185)

Even: 5 -7 Burpees over the Bar

Rest 5 minutes

4 Rounds for time:
400m run
20 Wall Ball Shots 20/14
10 Kettlebell Swings 70/53

**15 min CAP

 

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