Fitmas Day 7

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TRAINING WEDNESDAY

WARMUP

3 rounds

Dowel pass throughs x7

Dowel back rack good mornings x6

Dowel Overhead squat x5

Burpees x4

SKILL

Overhead Squat 1 Rep max

(or 5 x 5 for those working on form and tech).

Can take from a rack

WOD: Open 11.1

RX

10min AMRAP

30 double unders

15 floor to overhead @ 55/75

FG 60 Single unders,scale bar if needed

CP 95/135