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11th July 2018

WOD WOD, July 12, 2018

A Salty Massacre

Metcon (Calories)
Team Ass Bike Sprint Session

In Teams of 3 :

Every 2 Minutes x 10 Rounds :

12 Second All out sprint

P1 : 0-12 Seconds
P2 : 30-42 Seconds
P3: 1.00-1.12 Seconds

P1 Would then go at 2.00-2.12…..

Score total team calories at completion

Accessory
SWOL SESSION

Finisher

10-12 Minute Open Cap in pairs

12 x D/B bicep Curls
SUPERSET
12 x Banded Tricep Push Downs

R4R – 3 Sets each

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