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Friday, November 06, 2020

WOD

Warmup

Row, Ski or Bike - 3 mins

Activation

Spider Man Complex
Plank K2E
Straight Leg Sit ups
Squat Step outs

Prohab

Tall Plank 
1) Arm Pulls
2) Leg Pulls
3) Arm Step Outs
4) Leg Step Outs
20secs per exercise, 3 Rounds

WOD

8 km Partner Row
 
40min Time Cap

Campfire Cooldown

Pigeon
Archer in Saddle

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