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Workout 11.23.21

A.

Primer

2x 30 Sec Glute Bridge Hold 

 

B.

H+F+P: 

Back Squat 

2,1,2,1,2,1 

*First set should be @ 85% 

 

Example: Avatar has a 300lb Back Squat 1RM

Set 1: 2 @ 255

Set 2: 1 @ 270

Set 3: 2 @ 265

Set 4: 1 @ 280

Set 5: 2 @ 275 

Set 6: 1 @ 290 

 

C.

H Partner Workout: 

12 Min AMRAP:

30 Wall Balls (14/10) 

20 Deadlifts (155/105) 

15 Cal Bike 

 

F Partner WOD:

12 Min AMRAP: 

40 Wall Balls (20/14) 

30 Deadlifts (185/125)

20 Cal Bike 

 

P Partner WOD:

12 Min AMRAP:

40 Wall Balls (30/20) 

30 Deadlifts (225/155) 

20 Cal Bike

 

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