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WOD for Tuesday, November 12

WODs at 6, 8:30, & 11:45 am and 4, 5:15, & 6:30 pm
Boot Camps at 6 & 7 am

That was quite a challenging Hero WOD! Nice work, folks!

Strength
Power Clean
5 reps @ 60, 65, & 70% or 1RM

Yup, it’s deload week. Yup, many of you completed power cleans just this past Saturday. If you did so, you may choose to not deload and instead work on any of the following skills: headstands, handstands, handstand walking, vertical holds, or skin the cats.

Skills
GHD back extensions and sit-ups
Wall ball throws 

Additional details will be provided for wall ball throws. This is going to be fun.

Conditioning
3, 5-minute rounds; 15 minutes total
As many reps as possible
1 min of each activity; order to be determined by coach(es)
GHD or Abmat sit-ups

GHD or Abmat back extensions
Ring dips
Toes to bar
Wall ball throws