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28th August 2019

WOD WOD, August 29, 2019

The longest yard

Warm-up
A) Animal Flow
B) Chippa build-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 22:

21 Box jumps
400m Run
15 DB Snatch
9 Burpee pull ups
1min rest after each round

Rx 22.5/15

*Focus on long consistent
pace rather than max effort

OPTIONS:

DB: Lighter
BJ: Step ups
Burpee PU: Jumping, KB high pull

Post WOD PUMP
3 sets/10mins w/ a buddy M4M

30 Banded bent over rows
30 Banded bicep curls

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