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17th June 2020

WOD WOD, June 18, 2020

Thursday

Warm-up
30on/30off x5 on chosen machine
Then
10 T-spine rotations per side
10 Rocking adductors per side
10 Down dog to cobra
Metcon (Calories)
Mixed Machine Intervals

15sec on/15sec off x4mins
1min additional rest
30sec on/30sec off x4mins
1min additional rest
45sec on/15sec rest x4mins
1min additional rest
2min on
1min off
2min on

*Grab any machine you like
*SCORE: Cals

Accessory
Locomotive finisher

15m Gymnastics Bear Crawl
30 Sec Hollow Hold
15m Quadruped Crawl
30 Sec Hollow Hold
REST 60 x 3 sets

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