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28th October 2019

WOD WOD, October 29, 2019

EMOMafying CINDY

Warm-up
A) Banded Hips
B ) Banded Hammies
C) 1 Round of WOD sim
Metcon (AMRAP – Reps)
EMOM 25 (5 rounds)

1- 40sec Ski
2- 40sec Deadball hold 55/35
3 & 4 – 100m Run + AMRAP Cindy
5- Rest

* All Start on Ski
*Score is total reps of Cindy (30 per round )

Cindy
5 Pull ups
10 Push ups
15 Air squats

OPTIONS

Dball: Reduce weight
Cindy: Ring rows/knee push ups

COOL DOWN
Foam Roll – T spine / Lats / Delts / Adductors

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