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Published on November 20th, 2017 | by Crossfit Sacrifice

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WOD 21 NOV 2017

ON a 6:00min clock:

-400m RUN

-30 Dumbbell Snatch (alternating)

-60 Double Unders

-Max Thrusters in remaining time (95/65#)

-2 min REST

-Repeat for a total of 4 rounds (30min)

Rx+ 50/35# DB

Rx 40/25# DB

S1 30/20# DB

*Score is total thrusters of all 5 rounds

**S1: If complete <5 thrusters on 1st round, scale to 20 DB snatches & 40 DUs

Mobility

-Calves/Achilles Wall Stretches

-Pigeon Stretch

-Scorpion Stretches

Core Cashout

3 Sets:

-20 GHD Sit-ups

-4 Rounds: 5 GHD Hip Ext. 


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