Thursday, December 1st

Warmup: 10 minutes of:

kneeling KB around the world x 8,

Kneeling Single arm KB press x 8 (each side),

KB Russian twist x 8,

Plank position shoulder taps x 8,

8 calorie ski erg

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Partner WOD: Teams of 2 Athletes ~ 30 Minute AMRAP:

22 KB Goblet Squats,

22 Single KB Front Rack Lunge Steps,

22 Burpees over KB

with both partners running around the building after each round

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Endurance: Meet at ECF @ 530 am

10 x 10 KBS + 200 meter sprint

Rest = Work