WOD

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WOD for November 24th

November 23, 2017
The Ghost 6 Rounds, FGB Style 1:00 Max Cal Row 1:00 Max Burpees 1:00 Max DU 1:00 Rest score is total reps

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WOD for November 23rd

November 22, 2017
**THANKSGIVING DAY WOD** **8am only!** Teams of 2 30-20-10 OHS 75,55 HSPU (partner hold) right into 30-20-10 Thrusters 75,55 Burpee Box Jumps right into 30-20-10 Power Snatch 75,55 TTB (partner hold)   **THANKSGIVING DAY WOD** **8am only!**

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WOD for November 22nd

November 21, 2017
***7:30 & 9:30 classes only** Teams of 3 Conga Line Style 30 Cal Row 30 S2OH 135,95 30 KBS 70,53 30 Pullups 30 Wallballs ***7:30 & 9:30 classes only**

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WOD for November 21st

November 20, 2017
Gymnastic Conditioning Choose one: A. 3 sets of 18 unbroken kipping HSPU B. 4 sets of 15 unbroken Kipping HSPU C. 5 sets of 12 unbroken kipping HSPU D. 6 sets of 9 unbroken kipping HSPU Rest 1 minute between sets   15-12-9-6-3 Front Squat 135,95 Lateral Burpee

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WOD for November 20th

November 19, 2017
Teams of 3 100 Calorie Assault Bike 100 Thrusters (95/65) 100 Box Jump Overs (24/20) 100 Chest to Bar Pull-Ups 100 Calorie Row

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WOD for November 18th

November 17, 2017
Teams of 2 AMRAP 12 25ft OH Walking Lunge 95,65 8 Bar-facing Burpees partners complete full rounds Immediately into... AMRAP 12 25ft OH Walking Lunge 95,65 8 C2B partners complete full rounds

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WOD for November 16th

November 15, 2017
Deadlift OTMx6 3 TnG reps @ 80%   AMRAP 15 20 Wallballs 15 Burpee to target 10 DL 225,155

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WOD for November 15th

November 14, 2017
Teams of 2 Bike 75/60 cals 60 HR Pushups 60 Hang Power Snatch 115,80 60 TTB Row 2K (250m intervals)

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