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November 21, 2017

Warmup 

500m row 

15 chin ups

1:00m plank

 

Skill

20 min EMOM

1- 250/200m row

2- 20 alt db snatch 

3- down back x 2 

4- 20 db ohs (goblet)

 

Wod 

7 min amrap

7 HR push-ups 

14 abmat sit-ups 

21 Air squats 

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