Monday November 11th

Regular Schedule!

Warmup:

3 Rounds of:

10 calorie assault bike,

10 goblet squats,

10 ghd situps,

10 alternating quadrapeds

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Strength: Back Squat 3x10

Seal Row 4x8 <Rowvember>

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WOD: OTMx 20 Minutes:

Odd Minutes 1 Rope Climb + 6 Burpees,

Even Minutes 3 Thrusters 155/105#