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30th June 2020

WOD WOD, July 1, 2020

Wednesday

Warm-up
90sec banded hips per side
Then,
30sec on/30sec off x 4 rounds
1- Bike/Ski
2- Alt btw box step up and push ups
Metcon (AMRAP – Reps)
Part A – 3min on/2min off x2 sets (18mins)

a)
Bike/Ski

b) AMRAP
12 DB Step ups
6 Single DB Push up + renegade row (3/3 not alt)

Rx 22.5/15
FOCUS: Consistency, not redline

SCORE: Cals + total reps of AMRAP

Metcon
Part B – 3 sets w/ a buddy M4M (12mins)

20 banded pull aparts
10 Slow DB curls (1 DB, hold both DB heads)

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