Friday, September 27, 2019

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Warm Up

2 min Easy Row

Walking Spiderman (Board to Rig)

30 sec Thumbs Down Lat Stretch

Toy Soldiers (Rig to Board)

10 Low KBS

10 KB SDHP

Broad Jumps (Board to Rig)

10 Burpees

SOD

12 min EMOM

Even: 7 BB SDHP (95/65)

Odd: 10 Hollow Rocks

WOD 1 & 3

4 min AMRAP

8 Alt. Single Arm Devils Press (4/arm)

8 Burpee Over DB

WOD 2 & 4

4 min AMRAP

8 DB Pullovers (https://www.youtube.com/watch?v=tpLnfSQJ0gg)

16 Bench Hop Overs (8/side) (https://www.youtube.com/watch?v=TaLMgjychX0)

-1 min rest between WODs, pick up where you left off-