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19th June 2018

WOD WOD, June 20, 2018

Daring Greatly

Warm-up
K Star Pull Up / Handstand Prep

Gymnastics
Rotating EMOM 15 Minutes : 5 Sets

Minute 1 : 3 x weighted strict pull ups – Choose / Add load / any grip
Minute 2 : 1 Minute Handstand play ( walks / holds )
Minute 3 : REST

OPTIONS:
Pull Up : Bodyweight / Pause Banded / Ring Rows x 8
HS : Buddy Kick Ups / Wall Kick Ups / Box Walk ups

Metcon (Distance)
"Pick your Poisen "

14 Minute AMRAP for metres on rower

Choose 1 of the following distances:

100m
200m
300m
400m
500m

*Effort for Effort with buddy

*You and your buddy must stick to chosen meters every effort

*After each effort : 20 Second double KB front rack support 24/16kg or less

COOL DOWN
Passive stretch and banter

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