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Already November

WARM UP: 200 M Run 3 Rds Cindy SKILL: Teams of 3 or 4: (:45 effort/:15 rest) 3 Rounds: (12min) P1: ME Cal Bike P2: ME Slamball over shoulder (70/50) P3: ME Sit Ups P4: Rest WOD: 12 Min Amrap 3 OHSQ (135/95) 6 Burpees 9 Pull Ups Shuttle Run

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Kettlebell work

WARM UP: C2C Run 10 GM, 10 Air Squats C2C Run 10 Russian, 10 American Swings C2C Run 10 Goblet Squats 10 Push Ups C2C Run 5 Bupees, 10 SLSU C2C Run 10 KB SDHP SKILL: Into WOD WOD: 6 MIn AFAP: 2-4-6-8… KBS (24/26kg) Burpees over KB (2min Rest) 6 min AFAP: 2-4-6-8… Goblet

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Grace

WARM UP: PVC: 10 Pass Thru 10 Fig 8 10 Good Morning 5 OHSQ 5 Snatch Grip Push Press 5 Heaving Snatch Balance 5 Power Snatch Balance 5 Full Snatch Balance SKILL: 12 Min to Build to a 3 Rep Snatch Balance 3-3-3-3-3-3-3 WOD: “Grace” (8:00) 30 Clean and Jerks for time 8:00 for athlete

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Lumberjack 20

WARM UP: Plyos SKILL: Set up for WOD WOD: Lumberjack 20: 20 Deadlifts (275/185) 400 M Run 20 KB Swings (32/24kg) 400 M Run 20 OH Squats (115/80) 400 M Run 20 Burpees 400 M Run 20 Chest 2 Bar 400 M Run 20 Box Jumps (24/20) Run 400 20 DB Squat Cleans (40/25)) 400

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Squats, Squats, Squats

WARM UP: 5 Min Stretch Monster Walks 15 Air squats w/band BBWU SKILL: Every 2 min for 12 Min: Build to 3 FSQ from Rack WOD: 10 min AMRAP 5 Squat Cleans (135/95) 10 HSPU 30 Double Unders  

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Max effort

WARM UP: Everett Warm Up SKILL: Mobility WOD: 25 Min EMOM: (:40 effort, :20 rest) M1: ME GTO with Plate (45/25) M2: ME Burpee to Plate M3: Plank Hold M4: ME Sit Ups M5: ME Cal Bike  

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Endurance Day

WARM UP: Plyos Stretch Calves Sprint Build Up’s 200 M Row SKILL: Straight Into WOD WOD: Endurance Day *all work is shared with partner Part 1) 12 min to complete: 1 Mile Slamball Relay (30/20) *alternate 200 m runs Part 2) 12 min to complete: 2k Partner Row *alternate 250m Part 3) 12 min to

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Chief-ish

WARM UP: 9:00 Warm Up EMOM: M1: Row M2: 10 Air Squats + 8 Push Ups M3: 10 BB Good Mornings + 5 Hip Power Cleans SKILL: Into WOD WOD: (25:00) 5:00 AMRAP 7 Rounds of “The Chief” (135/95) Max Calorie Row Time Remaining (5:00 Rest) 5:00 AMRAP 6 Rounds of “The Chief” (155/105) Max

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Heavy Cleans

WARM UP: PVC Warm Up 10 Pass Thru 10 Fig 8 10 Good Mornings 10 Front Squats 5 Hip Squat Cleans 5 Push jerks 5 Split Jerks SKILL: 12 min to build to a heavy 2 Rep TNG Clean and Jerk WOD: 5 RFT: 6 Push Press (155/105) 8 Back Squats 10 Toes To Bar

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Sunday Funday

WARM UP: Ploys SKILL: Set up for WOD WOD: FOR TIME (24:00 cutoff) 30x Push-ups 100m Sprint 30x SL KB Deadlift (24/20) 100m Sprint 30x DU 100m Sprint 30x T2B 100m Sprint 30x Burpees to a Plate 100m Sprint 30x Wall ball (20/14) 100m Sprint 30x Pull-ups 100m Sprint  

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