Friday, November 30th

Tom quietly praying for the workout to end!

Warmup: 6 Rounds of

10 Russian Twists

8 Med ball Cleans

6 Flat Bench Dumbell Flies

4 Cal Row

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Strength: Dumbell Bench Press 5x10

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WOD: 8 Minute AMRAP

1 Box Jump and Over

1 Dumbell Snatch

1 Pullup

*Increase 1 rep on each movement each round

**Athlete Picks Weights