Deroncah

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EMOM

332
30 sec ON / 30 sec OFF
8x G2OH 45/25lbs plate
8x Burpees to plate
8x OHS 45/25lbs plate
8x Up & down plans on plate
8 x Shuttle Run or Cardio machine
related wods

Wave Runner

EMOM

Wave Runner

On the 5:00 x 6 Rounds:
500m/400m Bike
350m/300m Row
200m Run

Uongaranv

AMRAP

Uongaranv

4 x AMRAP 5
400m Run Buy-In
- 12 Kettlebell Swing, 70/53lbs
- 4 Ring Muscle Up
*rest 1min

Brooke

For Time

Brooke

4 Rounds for time:
15 GHD Sit-ups
30 Thrusters
45 Double Unders

Thanksgiving

AMRAP

Thanksgiving

AMRAP 15:
36/27 Calorie Bike
30 Russian Kettlebell Swings
30 Kettlebell Goblet Squats
30 Kettlebell Lunges