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WOD

SUNDAY, 12/5/21

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats Warm-up (No Measure) Every minute, on the minute, for 12 minutes: Minute 1: 15 V-Ups Minute 2: 30 second Prone

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SATURDAY, 12/4/21

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats () Strength/Skill Metcon Metcon (3 Rounds for reps) Complete as many rounds and reps as possible in 5 minutes of:

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FRIDAY, 12/3/21

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats Warm-up (No Measure) Kettlebell Movement Primer Four sets (2 with each side) of: Single-Arm Press (or Push Press) x 3

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THURSDAY, 12/2/21

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats Warm-up (No Measure) Every minute, on the minute, for 12 minutes: Station 1: 30 second Prone Plank Station 2: 15

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WEDNESDAY, 12/1/21

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats Warm-up (No Measure) . Three sets of: 5-8 Prone Walkouts 10-15 Banded Bent-Over Seasaw Rows 45-60 Second Bodyweight GHD Back

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TUESDAY, 11/30/21

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats Warm-up (No Measure) For 60 seconds, perform one set of: Mini Handstand or Mini Release Handstand x 10 reps Every

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MONDAY, 11/29/21

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats Warm-up (No Measure) Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Forward

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Sunday, 11/28/21

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats Warm-up (No Measure) Assault Bike x 2 minutes Banded Lateral Walks x 30 seconds each direction Assault Bike x 90

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SATURDAY, 11/27/21

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats Warm-up (No Measure) 5 minutes of low-intensity Assault Bike or Jogging @ 70% Dynamic Range of Motion Series: Inchworm Walk

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FRIDAY, 1126/21

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats Warm-up (No Measure) Pronated Grip Hang from Bar x As Many Seconds as Possible Two Sets: Dragon Flags x 5

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