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November 11, 2016

Run 400m

Group Dynamic

Strength: Wendler Deadlift
5 x 40% and 50%
3 x 70%, 80% and 90%
Last set is max effort!

Gymnastics: Toe to bar progressions
5 x :30 sec hollow body holds
5 x 10-15 kipping swings. Focusing on generating swing from hips. Engage lats on back swing.
50 toe to bar touches on the ground.

WOD: 5 Rounds
25 Ground to overhead (45/25)
Lunge with plate 50ft
15 Burpees to plate