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WOD 200706 - MONDAY

WARM UP

PVC Dislocates


2 Rounds

8 Alt Cossack Squat

8 Bird Dogs

8 Box Step-Ups

30s Bike/Row




S/S

5 Sets


3 Front Squats

build to Heavy 3

*from the ground


superset with

6-8 strict pull-ups or weighted pull-ups


WOD

4 RFT

12/9 Bike or 14/11 Row

14 DB Single Arm Thruster

14 DB Box Step Over


RX: 50/35#


TC: 14 MINS

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