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25th June 2018

WOD WOD, June 26, 2018

Road to Recovery
A tantalizing blend of conditioning on the menu for today crew. Allstar crew, now is your time to reset the clock and build some normality back into your week.

Warm-up
A) Banded Hips x 2 Mins
B) Old school gym length athletic warm up / run prep
Metcon (Calories)
In Teams of 3 – Distance Day

1 Round every 7 Minutes for 3 Rounds ( 21 Minutes )

Player 1 : Run 800m

Player 2 : Accumulate calories on rower while P1 runs

Player 3 : Accumulate calories on assault bike while P1 runs

Once Player 1 returns back from run, stop, rest remainder of 7 minute block

Rotate until each player has completed 1 run, 1 row and 1 bike

2 x SCORES:

1) Total team calories
2) Total time of 3 run efforts combined

Metcon (3 Rounds for reps)
RECORD TOTAL RUN TIME

Gymnastics
Skill / Core Finisher

In same teams of 3 :

AMRAP in 8 Minutes :

10 Second L Seat
1 x Rope Climb ( Legless if possible )

*Round 4 Round 4 Round

OPTIONS

Rope : Legless as long as possible / 15ft / 3 x pulls from floor
L-Seat : Tuck from boxes

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