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Friday, April 5, 2019

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Friday (Metabolic Conditioning) 
WOD Review:

Warm up all together: 200m run, 20 singles, 10 dubs or few dub attempts, 10 abmat sit-ups, 10 low RKBS, 10 WB (any height)

WOD

For total time:

Buy in: 400m run (Mod: 500m row or 1200m bike)

Then: 50-40-30-20-10: (Annie)
Dubs (Mod: Double reps for singles)
Abmat sit-ups

Then 800m run (1000m row or 2400m bike)> into

5-10-15-20-25:
American KBS (53/35) (50+ 35/20)
WB (20/14) (50+ 14/10) (All 10/9’)

Buy out: 400m run (Mod: 500m row or 1200m bike)

Gymnastics (6:30)

Skill work: Beat swings / Kipping pull-ups (15 min)

WOD

AMRAP 15

10 DB Snatch (50/35)

15 Straight leg sit-up

25 ft. DB OH Walking Lunge (50/35)

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