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18th December 2018

WOD WOD, December 19, 2018

Gone in 60 Seconds

Metcon (AMRAP – Reps)
3 Rounds for For total Reps

60 Second Row for cals

60 Second Rest

60 Second Dubz for reps

60 Second Rest

60 Second DB snatch 22.5/15kg for reps

2 Minute Rest

Score equals total reps accumulated

SET UP CONGA LINE STYLE – ALL START ON ROW

DB : Reduce Load / Hang
Dub : Attempts / Singles

Gymnastics
Skill : Gymnastics / Mid line Development

EMOM x 12

30/30

1: Wall Walk into hold
2: Hollow Hod
3 : Superman Hold

*Scale movement / leverage accordingly

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