6:00am, 6:00pm


1) ring push-ups

2) fwd/bkwd parallel kicks

:30 work/:30 plank

3) wall ball shots

4) candlesticks

:30 work/:30 wall squats

13:00 clock, team A alternates between 1 and 2 with planks while team B alternates between WBS and candlesticks with wall squats. After 6 minutes, teams switch.


deloading deadlift at 70 and 50% for 8:00

Reminder: potluck is this Friday, 12/9 after the 5:30pm WOD. So 7ish.


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