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Workout of the Day – Monday, November 19, 2018

By Coach Quinn | In WOD | on November 18, 2018

Here’s what to expect this week:

Monday – Front squat, 21-15-9 metcon
Tuesday – Gymnastics, burpee/KBS/row intervals
Wednesday – Oly (Sport) / Strength (Fitness), “Annie”
Thursday – Monster Mash
Friday – Tabata Everything
Saturday – “You go, I go” Partner WOD

Enjoy! And please send any questions or comments on the programming to quinn at undefeatedcrossfit dot com.

~ Coach Quinn

E2.5 x 5:
Front Squat x 5 @ 90-95% of 5RM
*If you have not established a front squat 5RM, take this opportunity to build to a daily 5RM. 

21-15-9 reps for time of:
Deadlift (205/145)
Assault Bike (cals)
Time cap: 10 minutes
*For larger classes, we may run two heats of this workout. In this case, take the opportunity to cheer on your fellow classmates!

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