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5th March 2020

WOD WOD, March 6, 2020

Friday with twist
Constant variance to keep the body guessing.

Warm-up
A) 3 sets of:

5 x scorpion p/side
5 x rocking adductor p/leg
5 x Leg overs p/leg
10 x Banded squats

Metcon (Time)
Constant variance w/buddy

4 Rounds for time 24 min cap

R1 :
Row 300/250m
15 x Wall ball
12 x Box Jump step down
9 x T2B

R2:
15 x Wall ball
Row 300/250m
9 x T2B
12 x BJST

R3:
9 x T2B
15 x WB
Row 300/250m
12 x BJSD

R4:
12 x BJSD
15 x WB
9 x T2B
Row 300/250m

Rx:
Box: 24/20"
WB : 20/14lbs

Modz:
WB : Reduce load/ height / goblet
BJ : Step up
T2b: 6 reps / high-low/SL raise

*FLOW

-Round for round w/buddy
-Each round has a 3 min cap per person finished or not

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