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WOD - Thursday, November 2, 2017


A. "Baywatch"

4 Rounds( steady pace for quality)

-Max (technical failure) Dips

30 sec Pigeon each leg

-Max Strict Chin ups

10 x Squat side push aways each leg

-30s x Hollow Hold/Rock

10 x SLRDL w stick (Single Leg Romanian Deadlift)

-30s PNF Calve each leg

B. "Get off the Boat"

750m Row

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21-15-9

Pull up

Pushup

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100 DU

C. 60 Sit ups + 2x 1 Minute each side Couch Stretch


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