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Saturday November 7

TriPark Strength – Saturday Partner WOD OUTSIDE

Warm-up

Arm Circles x 10 forward/backward

Wrist Circles x 10 forward/backward

Lying Hip Circles x 5/each direction, per leg

Ankle Circles x 10/direction, per side

then…

High Knees x 40 total

Butt kickers x 40 total

Samson x 5/side

Air Squats x 10

then…

Banded Goodmornings x 10

Banded Pass Throughs x 10

Banded Double Arm Strict Press x 10

Banded Deadlift x 10

Metcon

Metcon (Time)

With a partner, for time:

100 cal. row/80 cals. on bike

80 Double Arm DB S2OH (50/35)

60 Double Arm Squat Cleans w/ DB’s (50/35)

40 Push-Up’s on DB’s

20 Devils Presses (50/35)

100 cal. row/80 cals. on bike

One partner working while the other is resting

Post WOD Stretching

Deep Lunge

Thread the Needle

Banded Hamstring

Banded Iron Cross

Couch Stretch

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