WOD

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By November 24, 2023 No Comments
Saturday, November 25

WOD

Warm-up:
10 Leg swings
4 Deep squat complex
10 Bootstrapper
4 Spiderman lunge w/ reach
10 Air squat
14 Fire hydrant
12 Hollow rock
10 Superman
200m Run
250m Row
2 Tempo Front squat
5 BBJO
5 T2B

WOD:
A) Tempo Front Squat
2 second down, 2 second pause in bottom
2-2-2-2-2
*12 minutes building.

B) Partner 20:00 AMReP
10 T2B
10 Burpee Box Over (24/20″)
500m Row
20 T2B
20 Burpee Box Over (24/20″)
500m Row
30 T2B
30 Burpee Box Over (24/20″)
500m Row
40 T2B
40 Burpee Box Over (24/20″)
500m Row…

* Continue to add 10 T2B and 10 BBJO to each set.
1 person working at a time.

Mobility:
2:00 Pigeon

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