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WOD

Wednesday 07.15.2020

POSTED ON July 14, 2020

Wednesday | 07.15.2020

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Warm Up:
30ft lateral plank walk L/R
30ft lunge with a twist
15 leg lifts
6/6 single leg glute bridge
X2-3 sets
 
Aerobic WOD: 40min AMRAP
 
Level 1:
10/10 Hang Kettlebell Snatch 53/35
30ft single arm Kettlebell front rack lunge L/R 53/35
30/20 cal air bike
10 strict toes to rings
8/6 deficit handstand push ups
Level 2:
10/10 Hang Kettlebell Snatch 35/20
30ft single arm Kettlebell front rack lunge L/R 35/20
30/20 cal air bike
10 strict toes to rings
8/6 handstand push ups
 
Level 3:
10/10 Hang Kettlebell Snatch 26/18
30ft single arm Kettlebell front rack lunge L/R 26/18
30/20 cal air bike
10 hanging knee raises on the rings
10 deficit push ups off 45lbs plates
 
ROMWOD: 2 rounds
100m overhead carry L/R
2min standing straddle
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