Friday 11/24 WOD


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ERFORMANCE
A. Front Squat @ 20X1: Build to a Tough 3 In 12 Min
B1. DB Bench Press @40X1; 4-6 x 4; rest 60 sec 
B2. Bent Over Row @ 40X1: 4-6 x 4; rest 60 sec
+
''DirtyTurty''
3 Rounds:
10 Front Squats @ 165/115#
10 CTB
10 Burpees


FITNESS
A1.DB Bench Press @40X1; 4-6 x 4; rest 60 sec 
A2..Bent Over Row @ 40X1: 4-6 x 4; rest 60 sec
B. Front Squat @ 20X1: Build to a Tough 3 In 12 Min
+
''DirtyTurty''
3 Rounds:
10 Front Squats @ 135/95#
10 Pull-ups 
10 Burpees


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