November 14, 2019

Warm up

5 rounds

3-5 scales each leg

5 deck squats

100’ oh carry each arm

5 lateral step ups each leg

Strength

Front squat

6-6-6-4-4-2-2-1-1-1

Between sets 15 band pull aparts

2-5 compression squats

Wod

Amrap 11

10 burpee plate hops

10 dB snatches

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