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Tuesday 121120

19
Nov

Tuesday 121120

Strength/Skill:

Warm up:

3 rounds NFT

  • Ring Dips x 8-12
  • Double Unders x 15-30

Strength:

3 Sets:

  • Bent Over Row x 6-8 @1111[
  • RDL x 6-8 @2121

Skill:

  • Rope Climb
Malcolm’s B-Day WOD:
For Time:

  • 60 Russian KB Swings
  • 1 Rope Climb
  • 50 Sit Ups
  • 2 Rope Climb
  • 40 Burpees
  • 3 Rope Climb
  • 30 Hand Release Push Ups
  • 4 Rope Climb
  • 700m Run
Additional:
  • Mobility

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