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3rd March 2019

WOD WOD, March 4, 2019

Public Holiday HERO WOD

Metcon (AMRAP – Rounds and Reps)
Buddy "Rankel"

AMRAP in 22 Minutes

12 x Deadlifts 85/52.5kg ( shared as pleased )
14 x Burpee Pull up ( shared as pleased )
20 x KB swings 24/16kg ( shared as pleased )
200m Run together

RX PLUS :

DL : 100/ 65kg
KB : 32/20kg

Pull up standard : Extended arm at bottom / chin over bar at top

OPTIONS :

Reduce BB Load
KB : Russian / Reduce Load
Pull up : Burpee into hanging knee raise

Core / Stability
Midline Madness : Coaches Choce 😉

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