Wednesday 11.16.16

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On Own pre-warm up - get loose with mobility then ROW 500/400m then 2rds 10 pvc pass thru, 10 oh squat


2 Person Sprint Chipper
2 person teams - A1 sprints through movements while a2 rests then switch...

12 min amrap
5 cal bike
10 wall ball 20/14, 14/10
5 burpees

5 min transition

12 min amrap
10 cal row
10 ball slam 30/20/10
5 box jump 30/24/20/12


Turkey Challenge
day 16 of 25
a1 wall ball shot sit ups
a2 low plank hold (keep belly button in)

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