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WoD for November 19th, 2014

Group: 3 in 3
Air squats
Russian Twists
In-place lunge

MOB: Deep Dislocates

Technique: 10’ to Work on being inverted (handstands, headstands, handstand walking)

WOD: 4 Rounds for Total Reps

1min Wall Ball for reps 10’/9′, 20/14 a) 14/12 b) 12/10
1min Sit Ups for reps
1min OH Lunge (45/25) a) 25/15 b) 15/10
1min rest

MOB: Roll Quads / Lax Shoulders

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