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21st July 2020

WOD WOD, July 22, 2020

Wednesday

Warm-up
A) Foam Roll 6 mins – lower
B) Perfect stretch hip flow, head into FBB
Metcon
FBB Opener
In pairs , M4M for 3 Sets each

6/side KB Offset Squat @ 2121
8/side KB 3 Point Row @ 2121
6/side Alt Deadbug @2121

Metcon (Time)
10RFT – 15 minute cap

4 x Burpees
6 x KB Swing
8 x Wall balls

Rx 24/16kg, 9/6kg
Rx + 32/20kg

COOL DOWN
Couch Stretch x 2 mins / side
Pigeon pose x 2 mins / side

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