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Thursday WOD 24-11-16

November 23rd, 2016

Thursday WOD 24-11-16

1. Conditioning
“Freedom Sauce”
AMRAP 3:
21 Overhead Squats (95/65#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats (115/80#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats (135/95#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats (155/105#)
12 Over-the-Erg Burpees
Max Calorie Row

+ Optional Extra’s in Open Gym

2.  Gymnastics Conditioning
Choose one of the following:
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

Thank you: https://www.builtbybergeron.com/comptrain-programming/112216

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