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TUESDAY, NOVEMBER 10

“WADE” 5 Rounds For Time of:11 One-Arm Dumbbell Power Snatches (50/35 lb)12 One-Arm Dumbbell Thrusters (50/35 lb)11 Weighted Pull-Ups (50/35 lb dumbbell)

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THURSDAY, NOVEMBER 12

7 min AMRAP: 5 Strict Toes to Bar10 GHD Situps15 Hip Extensions *scaling options: hanging knee tuck, abmat sit ups, banded good mornings rest 3 min 7 min AMRAP:Bike for cals

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SATURDAY, NOVEMBER 7

 “Chad” For time 1000 Step-ups (20″, 45lbs/35lbs) *Compare to 4/17/20 This is a long and grueling hero workout. Faster times will be under an hour and there is no shame in performing this workout unloaded. The workout is called Chad — it was named after Chad Wilkinson,

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FRIDAY, NOVEMBER 6

20.1 10 Rounds for time 8 Ground-to-overheads (95lbs/65lbs)10 Bar-facing burpees 15:00 Time cap

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WEDNESDAY, NOVEMBER 4

For time 800m Run10 Rope climbs45 Ring dips800m Run45 Gymnastics kipping pull-ups60 Hand-release push-ups800m Run

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TUESDAY, NOVEMBER 3

Every 3:00 for 9 sets Set 1: 5 back squatsSet 2: 3 back squatsSet 3: 2 back squats Set 4: 5 back squatsSet 5: 3 back squatsSet 6: 2 back squats Set 7: 5 back squatsSet 8: 3 back squatsSet 9: 2 back squats

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SATURDAY, OCTOBER 31

Partner Workout! 2 Rounds for time: 50 Synchro wall-ball shots (20lbs/14lbs to a 10’/9′ target)400m Run30 Synchro toes to bar 400m Run

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