Thursday, November 30th

Warmup: 4 Rounds of

8 dumbell lateral raises

8 dumbell side raises

20 dumbell presses

8 dips

20 jumping squats

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Buy-in: 5 minute Double Under or Triple Under practice

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Strength: Snatch 5x2, 5x1

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WOD: 3 Rounds for Time

15 Shoulder to OH 115/85#

30 Double Unders

15 OHS 115/85#

30 Double Unders

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Sellout: 5! 

Heavy Power Cleans 225/135#

Ring MU's

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Endurance: meet at YMCA @ 530

Swim - 30  minutes max distance