Thursday, November 15 WOD

Room 1
Warmup: 200m run
30s Samson stretch ea
10 GHD sit-ups/ ab mat
10 GHD back ext./ super mans
10 ring dips
10 wall facing ohs
25 double unders/ 50 singlesĀ 
1 Round Burgener Warmup
Buy-In: 10:00 Building
Hang Power Snatch+OHS (1+1)
WOD: 30:00 AMRAP:
800m run/row
10 Deadlifts @185/125#
10 HSPU/15 Hand release pushups
-rest 90 secs btwn rounds

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