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Workout of the Day November 17, 2014



Iso/Stab-Static lunge hold 1 min per side. Captain morgans 2 x 45sec each side (2 L 2 R)

Gymnastics- POST WOD 3 x max reps strict CHIN-ups (after the last reps each set hold on the bar for 10sec)

Strength- CAT Back Squats 3x 5 @65%, then 20 Reps with only the weight closest to the collar. Move fast.




30 Clean and Overhead for time 135/95

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