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Workout of the Day – Wednesday, November 28, 2018

By Coach Quinn | In WOD | on November 27, 2018

5 rounds for time of:
9 Overhead Squats (135/95)
9 Box Jumps (30/24)

4 rounds, for quality:
10 DB Biceps Curls
10 Wall Slides
10 DB Pec Flys
10 Bent-over Y-raises

21-15-9 reps for time of:
Overhead Squats (135/95)
Box Jumps (30/24)

4 rounds, for quality:
10 DB Biceps Curls
10 Wall Slides
10 DB Pec Flys
10 Bent-over Y-raises

Assault Bike
4 rounds (12 minutes) of:
45 seconds work, 15 seconds rest
30 seconds work, 30 seconds rest
15 seconds work, 45 seconds rest

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