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18th December 2019

WOD WOD, December 19, 2019

EMOM Lyfe
Good time to start winding down for the Chrissy comp gang

Warm-up
30sec on/30sec off x2
1- Ski
2- Hollow Hold
3- Nurpee
4- Plank
5- Rope pull from floor
Metcon (Calories)
EMOM 20 ( 4 sets)

1. 15/12 cal ski ( inside PU rig )
2. 6/6 x DB HC and J
3. 12 x Burpees
4. 40 second DB hold
5. 1-2 x Rope Climbs

*All rounds have 40 second cap mmmm
*Start anywhere
Rx : 22.5/55/35kg

Necessities
Unilateral finisher M4M w/buddy x 3-4 sets

8 x P/side SL Box Step up ( 2111 ) box @ below knee height
8 x p/side seated SA Arnold press ( Hold KB in opposing FR )

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