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26th April 2019

WOD WOD, April 27, 2019

Buddy “Vader”

Warm-up
Hip Flow
Banded squats
DB high pulls
Beat swing/TTB progression
Metcon (AMRAP – Rounds and Reps)
In Pairs : AMRAP in 25

Run 200m
21 x Wall Ball 9/6kg
18 x DB Snatch 22.5/15kg
15 x Burpee ( scale to 10 )
12 x Toes 2 Bar ( knee raise )

Alternate movements each effort ie:

P1 : Run
P2 : Wall Ball
P1 : Snatch …

Core / Stability
Tabata
Work: Gymnastics bridge
Rest: plank on elbows

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