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19th May 2020

WOD WOD, May 20, 2020

Wednesday

Warm-up
3 sets
10 spiderman lunge w/ rotation
10 Med ball cleans
5 Nurpees
Metcon (Time)
Part A – For Time

10 Wall balls
10 burpees
1min rest
15 Wall balls
10 Burpees
1min rest
20 Wall balls
10 Burpees
1min rest
25 Wall balls
10 Burpees

12min cap

Modify:
Reduce WB height/weight
Nurpees for Burpees
Metcon
Part B – 4 rounds (8mins)

20sec side plank R, 10sec rest
20sec side plank L, 10sec rest
20sec hollow hold, 40sec rest

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