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WOD

Wednesday 07.01.2020

POSTED ON June 30, 2020

Wednesday | 07.01.2020

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Warm Up:
30ft bear crawl
:15 dead ring hang
10 sit ups
2 candle sticks
X2-3 sets
 
Aerobic WOD: 40min time Cap
 
Level 1:
100ft dumbbell bear crawl 50/35
10 dumbbell strict press 50/35
75 reverse single unders (this is s skill)
15 toes 2 rings
400m run
x6 Sets; rest 1min
Level 2:
100ft dumbbell bear crawl 35/20
10 dumbbell strict press 35/20
75 reverse single unders (this is s skill)
15 toes 2 rings
400m run
x6 Sets; rest 1min
 
Level 3:
100ft dumbbell bear crawl 20/10
10 dumbbell strict press 20/10
50 reverse single unders (this is s skill)
15 Hangining knee raises
400m run
x6 Sets; rest 1min
 
ROMWOD: 3 rounds
1min straddle
1min bound angle
1min half saddle L/R
1min pigeon L/R

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