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Wod nov 16

4x12 incline flys

8 rounds tabata push ups feet on bench

100 bench press 115/85 each break 10 dips

100 hollow rocks each break 30 mountain climbers

Amrap x 10
10 dl 155/105
5 bar facing burpees


Wod nov 15

21-15-9
Chin ups
Bent over row 155/105

3 x max ring rows

3x20/arm db row

21-15-9
Upright row
Pull up

Accumulate 4 min of plank

Amrap x 5
Power snatch 75/55

Wod nov 14

10-8-6-4-3-2-2-2-4-10

3 rounds
20 ttb
20 Russian twist

Amrap x 6
15 box jump overs
10/arm db/kb Snatch