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Wednesday 02.12.2020

POSTED ON February 11, 2020

Wednesday | 02.12.2020

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Warm Up:
50ft Carioca
10 snap downs
5 half burpees
5/5 single arm KB swing
X3
 
Team WOD:
Teams of 3 complete the following in waterfall fashion.
Part A
20 cal row
15 burpees over the rower
20 Kettlebell swings
15 burpees over the rower
20 cal row
Rest 5min
Part B
400m run
15 burpees to plate
20 handstand push ups
15 burpees to plate
400m run
then…
300 cal air bike
This is how it works P1 goes, as soon as they’re done with part A, Partner 2 can start.
Partner 1 must wait 5min before starting part B once Partner 1 finishes part B they can start on the 300 calories on the bike.
When partner 2 arrives they can help.
Partner 3 must follow the same order above waiting for 2 to finish A rest 5min perform B then proceed to help on the bike.
*scale to deficit push ups for 30 reps
*suggested kettlebell is 70/44
 
ROMWOD:
1min seated crosshin L/R
1min forward fold
1min seal
x3

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