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20th December 2018

WOD WOD, December 21, 2018

Test the Chest

Warm-up
3 Sets of

5 x Sum stance Inchworms
10 x Shoulder Taps
5 x T Spine rotations
10 x Alt Scorpions

Bench Press (Weight)
Every 2:15 x 7 Sets

3-2-2-1-1-1-1

*After each set : 8-10 x Banded Pull apart

Metcon (Time)
3RFT 15 Minute cap

21 x Ab Mat Sit Ups
18 x KB Swings 20/12kg
15 x HR Push Ups
12 x Box Jumps 24/20"
200m x Sandbag Run

RX PLUS : 24/16kg

OPTIONS:

Swing : Reduce Load
Push Up : Standard options

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