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20th October 2019

WOD WOD, October 21, 2019

“ECOD”

Metcon (AMRAP – Reps)
Comp Train "Ecod"

AMRAP 4 x 3

15 Burpee box jump overs
21 Power cleans
27/21 Cal row
4min rest

Rx 50/35
*Score is reps
*1 Round = 62/56 reps

*Pair up working alternate 4 minute waves

OPTIONS:

BB : Reduce Load
BBJ : Step up / Nurpee

Post WOD PUMP
EMOM 10
1- 5-15 Push-ups + 10-second hold at top of last rep
2- 5-10 Ring rows + 5-second hold at top of last rep

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