Monday, November 18th

Warmup: 15 minutes of

30 second goblet hold in bottom,

20 single legged KB deadlifts (10 on each leg),

30 flutter kicks

20 Calorie Ski Erg

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Strength: Front Squat 6x6

Finish with Row machine ~ 2 minute time trial for distance <Rowvember>

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WOD: For Time

50 wall balls,

40 cal row,

30 KBS,

20 wall balls,

10 cal row