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  • Javier Becerra
    • Nov 6, 2019
    • 1 min read

WOD-11.6.19

AFTER WARM UP PERFORM 

NOVEMBER CHALLENGE 

MAX DEVIL PRESS IN ONE MINUTE

STRENGTH 

ON A 12:00 RUNNING CLOCK... Establish Moderate-Heavy 10-Rep Back Squat* *Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top. METCON

3 ROUNDS FOR TIME

10 Slow Tempo Deadlifts #135/95 #95/65

15 Front Squats  #135/95 #95/65

20 Toes 2 Bar -10:00 Hard Cap-

OPTIONAL COOL DOWN FOR RECOVERY 2:30 Roll L-Side IT Band & Quad 2:30 Roll R-Side IT Band & Quad 

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