WOD Tuesday November 13th:

Metcon (Time)
3 rounds
20 cal bike
20 kb front rack squats 53/35
20 burpee box jump overs

Front Squat (build to a heavy 3 rep set )

WOD Friday November 9th:

Metcon (AMRAP – Rounds and Reps)
22 minute Team Amrap
(one partner works at a time)
-50 cal Bike
-50 KB Box Step Overs 35/25 , 24/20
-50 Overhead Plate sit ups 35/15
-50 Push Ups
-50 Deadlifts 185/125
-50 Overhead Plate Walking Lunges (total steps)

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