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11.12.18 Monday (Happy Veteran's Day)


Thank you to all Veterans who have served!

Don't forget about our veteran's day schedule

Normal CrossFit and Fundamentals Classes

5:30am

6:30am

7:30am

10:00am

Open Gym 8:30am-10:00am & 11:00am-12:00pm

Mob: FR Lats/Upper Back x2m (How many of the 44 U.S. presidents have been veterans? A. 25 B. 28 C. 31 D. 34)

2 rounds:

5 Ring Rows + 5 Ring Transitions

10 Hollow + 10 Superman

KB Partner Push Swing x10

Skill: Strict RMU Skill

2x5 FG RR

2x10-20s Ring Support

Every 2m for 8m

1 Strict RMU or 3-5 Strict R Pullups + 5-8 Strict Ring Dips

WOD: “Nate” 20m AMRAP

2 RMU or C2B

4 HSPU (Pad)

8 KBS (55/35)

Additional Strength:

Band Tri Ext x100

Band Facepulls x100

Band Bicep Curls x100

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