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Training for Friday, December 1st

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Warm Up
Group Circle then

3 Rounds
10 KB _______ (Deadlifts Round 1, Russian Swings Round 2, Swings Round 3)
10 KB Goblet Squats
10 Bar Kips

Strength Work
Supersets of 5 Barbell Sumo Deadlifts + 10 KB Swings (American)
18:00 to climb in weight on the barbell.  Should use the same KB for the swings that you anticipate using for the class WOD.  
*No rest between the deadlift and swings, 1:30 to 2:00 of rest between the supersets.

Workout of the Day
8:00 AMRAP
8 Goblet Squats 53/35 (Comp 70/53)
8 Toes to Bar

Cool Down
Forearm Stretches and self massage
10 Iron Crosses
1:00 Quad Foam Roll each leg
1:00 Couch Stretch each leg