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Tuesday, November 16, 2021

WOD

Warmup

Row, Ski or Bike - 3 mins

Activation

CARS
Inch Worm to Serratus Pushup
3 Width Squat
Knee Hug to SL DL

Prohab

Dog at Hydrant + Ext x12/leg
Heel Pulses x12/leg
Low Plank Hip Lowers x12
2 Rds

Strength

Immediately following the WOD
10 mins to Est 1RM P Clean

WOD

1 min per station
4 Rds
Row (cals)
P Clean (115/80)
Muscle Ups
Rest

Campfire Cooldown

Banana
1/2 Happy Baby

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