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Metcon

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Workout

Friday

Warm-up

400m Team Run…leave no athletes behind! Run as a group.

into...

3 SETS
5/5 Single Arm KB Suitcase DL (workout weight)
5 Romainain DL (little to no knee-bend)
10 Alt Step Back Sampson Lunges (pause :01 in lunge)
15 Plate Hops (fast feet)
:20 Trunk Twists
:20 Hollow Flutter Kicks

Workout

Metcon (Time)

FOR TIME
200m Single Arm KB Farmer Carry (53/35)

into...

5 SETS
7 Deadlift (245/175)|(175/125)
27 Double Unders
*2x1 singles
into...

200m Single Arm KB Farmer Carry (53/35)

Finisher

Metcon (No Measure)

3 SETS
6/6 Single Arm KB Bent Over Row
24 Deadbugs

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Whiteboard:

Friday, November 29, 2019

Male Clients

Female Clients

Jocelyn
Sackett

9:30 AM WOD

10:39

Karrie
Nielson

6:00 AM WOD

8:30

#45 kb squats

Barbara
Cox

5:00 AM WOD

9:03

#125

Yesenia
Leavitt

6:00 AM WOD

10:38

145# Singles