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Wednesday 11.29.2017

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ANNOUNCEMENTS
– Our December On-ramp class begins next Tuesday December 5th at 6pm. This will be the final on-ramp at our current location. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Sumo Deadlift
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Sumo Deadlift.

Sumo Deadlift 5-5-5-5

Post loads to comments.

EMOTM Work
Complete the following workload every minute on the minute for 10:00
Odd: 100ft x Farmers Walk (32/24)
Even: 15 x Slamball (40/20)

ROMWOD
“The Real Deal”

Katelyn

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