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FRIDAY – 11.14.2014

13
Nov

FRIDAY – 11.14.2014

Vital325

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STRENGTH
Back Squat
4 x 5 @ 75%

WOD
Funtastic Friday

At 0:00
5 Min AMRAP
10 Sit Ups
10 Push Ups

5:00-15:00
3 Rounds
10 HSPU
20 Russian KB Swings 35/55#
30 Lunges 35/45#

15:00 to completion
45 Wall Ball Shots
5 Muscle Ups
35 WBS
5 MU’s
25 WB
5 MU’s
15 WB
5 MU’s

(1 Chest to bar + 1 Dip = 1 Muscle Up)
*Scale Weight as needed.

*Don’t forget we are having Coach Elly’s Birthday WOD this Saturday @ 9:30 am. This will be the only class on Saturday!

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