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Swim WOD - This takes place same day as last WLC day Date - Sat Nov 2 @ 10am Location - UNO Aquatic Center Cost - $2 to UNO / Sign in on MindBody Bring - Jump Rope,Towel, tennis shoes (useful on cement), water, goggles Wednesday Warm up:Row 250 (last 100 fast) 10 scap pullups 4 Turkish get ups THEN: Theraband 2 x 15 each Internal/External, Flexion and Extension Mobility Strength/Skill: Strict Press 4 sets of 6-8 WOD: 5 rounds: 100m farmers carry 1.5 pood/ 1 pood (1 KB or DB each arm) ,4 wall walks 
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