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23rd June 2020

WOD WOD, June 24, 2020

Wednesday

Warm-up
30on/30off x3
P1: Bike
P2: Step ups
P3: Plank/HS hold/Rope pull
Metcon (AMRAP – Rounds and Reps)
Machine WOD felacio

In Teams of 3, AMRAP in 25

120/100 cal bike
40 x Box Jump Step Down
20 x Strict HSPU / Open Standard
10 x Rope Climb

*Bike minimum effort 45 sec
RX : Box : 30/24", Rope – Roof
*Share reps as pleased

FOCUS: Team work, aerobic/muscular endurance

COOL DOWN
POST WOD – Recovery
A) 400m Team Walk (if no rain)
Then
5/ side T spine rotation
10 x Cat Cow
5/side Paused rocking adductor
10 x Deadbug
REST 60 x 2 sets

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