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WOD 11/30/2015

Gymnastics: 1) Every :90 for 6 min: 10 Hollow rocks + 10 Arch Rocks 2) 2x 2 wall walks + :30 Nose & Toes 3) Handstand Pushup: 50%+1 Rep then 4×50% of Max Reps from 11/10 WOD: EMOM 15min: #1: 3-5 Muscle ups #2: 20 Wall Balls 20/14# #3: :30 ME Calorie row...

WOD 11/25/2015

Strength: 1) Snatch Complex: 1 Snatch Pull+ 1 Power Snatch+ 1 Squat Snatch 1@50%, 1@60%, 1@70%, 2@75%, 1@70% 2) Snatch grip lift off w/ :03 hold 1″ off floor +:03 hold at knee 3@60%, 3@70%, 3@80%, 3@85%, 3@90% WOD” “Nate” AMRAP 20 2 Muscle ups...

WOD 11/24/2015

Strength: 1) 3×10 Pronated Scapular Elevation/depression w/ :10 hold 2) 3x 6 Arch to Hollow Swings+ 3 Chest 2 Bar Pullups 3) Strict Pullups: 5x 50% of max rep from 11/12 *if you do not have maxes, then find them today. WOD: AMRAP 4:00 30 Double unders 15 Toes 2...