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November 2017

2017-11-27

WOD Deck of cards Hearts – wall balls Diamonds – push-ups Clubs – pull-ups Spades – hang cleans (115/75) Jack – 10 shoulder to overhead Queen – 50 double unders King – 25 sit-ups Ace – 10 deadlifts Time: 46:03 (105)

2017-11-24

15 min AMRAP 3 ring dips 6 deadlifts (body weight) 100m run Total: 8 rounds + 6 deadlifts (225) (20# heavier than previous on 2017-10-08)

2017-11-21

200m farmer carry (1.25 pd) 20 push-ups 10 wall balls Strength: Bench: 10 @ 135 6 @ 155 4 @ 165 5 @ 165 7 @ 155 11 @ 135 Front squats 5 @ 135 5 @ 135 400m row sprint Time: 1:30