11/14 L2 Warm up 2 Rounds 10 Lunge palloff press 10 Plank to Pike on Rower 10 Wall Angels Skill Strict Press 5,5,5,5,5 Work to a heavy set of 5 over 5 sets WOD For Time 100 Double Unders 30 Alternating DB/KB Step Ups (35/20)(24/20) 30 HR Push Ups 80 Double Unders 24 Alternating DB/KB…

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11/13 L2 Warm uo 2 Rounds 10 reverse lunge with twist 10 Turtle Giraffe 10 lateral box step up and overs Skill 3 Rounds 10 Strict Pull Up 10 Single Leg Glute Bridge 1 Min Plank 5 Rounds for time 10 Lateral Bar Burpees 10 Deadlift (155/115) 10 Strict T2B L1 16 min EMOM Even…

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11/12 L2 Warm uo 2 Rounds 2 rounds 10 Wall Facing Squat 20s Ankle Banded Distraction (per side) 20 squat thoracic rotation Skill Back squat 5,5,5,5,5 Work to a heavy set of 5 over 5 sets Wod Alt emom 14 Odd: 12/10 cal row Even: 3-6-9-12-9-6-3 Thrusters (105/70) L1 3k Row

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11/11 L2 Warm up 2 rounds 10 banded gm 10 hamstring nerve glide 10 squat thoracic rotation Skill Deadlift 5,5,5,5,5 Work to Wod 10-9-8-7-6-5-4-3-2-1 HSPU V-up Hang squat snatch (75/55)

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11/10 L2 Warm Up 2 Rounds 10 Banded good morning 10 reverse lunge and twist 10 Archer Push Up Skill 3 Rounds 10 Single Leg KB/DB Squat to Box (per side) 10 Bulgarian Deadlift 10 Tate Press WOD AMRAP in 12 minutes 10 Strict Dips 20 Front Squats (75/55) 30 Double Unders

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11/9 L2 Warm Up 2 rounds 10 yoga push up 20s Hollow/Superman hold 10 Lateral box step up Skill None 3 RFT Run 1 Lap 40 DB Hang Powe Clean and Jerk (50/35) 40 T2B 40 Box Jumps (24/20) 5 Burpees every time partners change L1 12 min AMRAP 200m run (left corner and back)…

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11/8 L2 Warm Up 2 Rounds 10 Yoga Push Up 10 Squat Thoracic rotation 10 beat swings 10 ring rows Skill NONE WOD Open 20.5 For Time 40 Ring Muscle Ups/Chin over the bar pull ups (scaled) 80 Cal Row 120 Wall Balls (20/14)(14/12 scaled) 20 min cap movements may be partitioned as athletes see…

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11/7 L2 Warm Up 2 rounds 10 Wall Facing Squat 20s Ankle Banded Distraction (per side) 20 squat thoracic rotation Back Squat EMOM for 7 Rounds 3 Back Squat @ 70% of 1RM WOD 10 Rounds for time 4 Burpees 8 Russian Swings (53/35) 12 Air Squats L1

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11/6 L2 Skill 10 Yoga Push Up 10 Cat Cow 10 OH Wall Facing Squat Skill Power Snatch 3,3,3,3,3 Every 90s for 5 rounds Begin at ~60% increase each round Emphasize lockout overhead, do not allow athlertes to incease if they are pressing out WOD AMRAP in 15 minutes 10 Deadlift (135/95) 20 Wall Ball…

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11/5 L2 Skill: Rowing Progression WOD: WOD 3 Rounds for Time 30 Cal Row 20 HSPU 10 Power Clean (155/105) L1 5 rds for time of: 10 pistols (5 each side) to box 15 box push ups 50 single unders

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