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Saturday 02.22.2020

POSTED ON February 21, 2020

Saturday | 02.22.2020

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Warm Up:
8 cal air bike
10 lemon squeeze
:30/:30 samson stretch
:10 handstand hold
X3
 
Foundation Gymnastics:
A1.) Push Up Plank 3 sets of :60-:90 add weight if needed: rest :30
A2.) Hollow to Arch Roll 3 sets of 15; rest :30
A3.) Ring Row 3 sets of 5-10 at a tempo of @22×1; rest :30
 
WOD: 20min AMRAP
 
RX/Level 1:
20/15 cal air bike
3 rounds of the following
5 handstand push ups
7 wall balls 20/14
Intermediate/Level 2
20/15 cal air bike
3 rounds of the following
5 handstand push ups to ab mat
7 wall balls 20/14 to 9ft/8ft target
 
Beginner/Level 3
15/10 cal air bike
3 rounds of the following
5 handstand push ups of a box (piked)
7 wall balls 14/10 to a 9ft/8ft target
 
ROMWOD:
12 Cossack split squats
1min plank walk out
x2-3
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