Author: Sarah O'Shea

Friday 11-21-14

Warm Up Coach’s Choice Skill Thrusters Pull Ups WOD A. Build to a heave 5 back squat B. “Fran” 21-15-9 Thrusters (95/65) Pull Ups ———————————– Travel WOD 21-15-9 Squats Push Ups

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Thursday 11-20-14

Warm Up Coach’s Choice Skill Deadlift Rowing Technique WOD A. 3 x 10 Deadlift B. 2K Row for Time —————————– Travel WOD For Time: Run 1 mile, lunging 30 steps every minute

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Wednesday 11-19-14

Warm Up Coach’s Choce Skills Goblet Squat WOD A.  Build to a heavy 5 back squat. B. 9 min. Ascending Ladder Burpees Goblet Squat (53/35) Example: 1 Burpee, 1 Goblet Squat, 2 Burpees, 2 Goblet Squats ———————————————- Travel WOD B. 9 min. Ascending Ladder Burpees Air Squat Example: 1 Burpee, 1 Air Squat, 2 Burpees,

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Tuesday 11-18-14

Warm Up Coach’s Choice Skills Hang Power Clean Deadlift WOD A.  Work up to a heavy hang power clean B. 10 min. AMRAP 20 Double Unders 10 Deadlifts (135/95) 5 Shuttle Runs

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