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09.16.2017 WOD

By: 0

A. Mobility

B. Warm-up
Coaches Choice

C. WOD

10 Strict pull-ups (5 Muscle-ups)
20 Alternating single leg v-ups
300m run
40 Overhead Medball Lunges (20/14)
50 Russian Twists
25 minute AMRAP

09.09.2017 WOD

By: 0

A. Mobility

B. Warm-up
20 cal row
15 v-ups
10 Jumping Lunges
2 rounds

C. WOD

300m run
Followed by 3 rounds of
9 Wall Balls (20/14)
9 Hand release push-ups
9 Overhead Medball sit-ups
Rest 2 minutes, followed by

600m run
Followed by 6 rounds of
6 Dumbbell Snatch (50/35)
6 Lateral jump over DB
6 Toes to bar
Rest 2 minutes, then;

900m run
Followed by 9 rounds of
3 Strict Handstand push-ups
3 Burpees
3 Muscle-ups (6 pull-ups)