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11.30.16

30
Nov

11.30.16

Warm Up:
Partner Up: one starts on the rower while the other completes the DUs. 3 rounds
Row 250m
20 DUs

Every minute, on the minute, for 6:00.
Minute 1: Inchworm x 5 reps
Minute 2: Prone PVC Pipe Pass Thrus x 10 reps
Minute 3: Single-Leg Banded Good Morning x 10 reps per side

Skill: Handstand Push Ups
Choose one of the following: sub with pike position on a box
A. 3 sets of 9 unbroken HSPU
B. 4 sets of 7 unbroken HSPU
C. 5 sets of 5 unbroken HSPU
D. 6 sets of 4 unbroken HSPU
rest 1:00 in between sets

WOD:
4 RFT
10 SDLHP 115/75
10 Jerks 115/75
10 Bar facing burpees

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