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Friday, November 18 2022

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Roxanne Song Warm-up

*Everytime they say Roxanne perform a burpee*

Sumo-Deadlift E3MOM

5 sets x 5 reps

Team WOD

12 Rounds For Time: (24min cap)

3 Over the Bar Burpees

6 Barbell Push-ups MRX Push-ups
9 Sumo Deadlifts 185/125 RX+225/155 MRX135/95

12 WallBall Shots 20/14lbs to 10/9 MRX 20/10 to 9’

*One person works and completes a round, one person rests and then switch*

Core Development

24 Windshield Wiper on Bar or lying on floor

48 Flutter Kicks (single count)
24 Hip Extensions
24 Reverse Hypers

24 Hollow Rocks
24 Superman Arches

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FREE Nutrition Class

Saturday, November 19th @ 10AM

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Open Prep Open Gym

Saturday, November 19th @ 11AM

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