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Saturday, November 12 2022

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Run/Row 200m or 0.5k Bike x 12min E3MOM

(score is slowest time of the 4)

REST 3min

Start WOD

16min AMRAP:

12 Deadlifts 155/105 RX+185/125 MRX 115/75

6 Hang Clean (power or squat)
18 Wallball Sit-ups or Toes to Bar 20/14lbs MRX 20/10lbs

Flexibility Development

Spend 3min on Banded Shoulder Stretches

2x30sec Couch Stretch
2x30sec Head to Floor Straddle Stretch

Spend 3min on PVC Shoulder Stretches

2x30sec Butterfly Stretch

2x30sec American Splits

CFHSV Running & Endurance WOD:

15 Wallball Squat Jumps

400m run

rest 2 minutes

25 Wallball Squat Jumps

600m run

rest 2 minutes

1000m run

rest 2 minutes

25 Wallball Squats Jumps

600m run

rest 2 minutes

15 Wallball Squat Jumps

400m run

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