Day 53: Wednesday, November 23

PREPARATION:

• 10 PVC V-Ups
• 10 Double KB Squats
• 10 steps of Duck Walk

STRENGTH:

• 1 set of 8 reps of Squats @ 50%
• 1 set of 6 reps @ 60%
• 1 set of 5 reps @ 75% 
• 1 set of 5 reps @ 80%
• 1 set of 5 + reps @ 85% 

Met-Con WOD:

 This workout is completed in TEAMS of TWO (based on a workout from CrossFit Connection)

 One person working at a time

 All 15 REPS of each movement must be completed by ONE PERSON (one person must do ALL 15 Wall Ball, one person must do ALL 15 Shoulder to Overhead, etc.)

As Many Rounds as Possible in 25 MINUTES

• 15 Wall Ball 
• 15 KB Swings 
• 15 Sit Ups
• 15 Shoulder to Overhead 75/45 lbs 
• 15 Ring Rows (or Bar Rows)
• 15 Deadlifts 75/45 lbs 
• 15 Jump Squats 

At the 5 MINUTE MARK – 1 lap of the halls together

At the 10 MINUTE MARK – 10 Synchronized BURPEES

At the 15 MINUTE MARK – 1 lap of the halls together

At the 20 MINUTE MARK – 10 Syncrhonized Lunges

At the 25 MINUTE MARK – race your partner to the top floor in Main Stairwell

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