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23rd September 2019

WOD WOD, September 24, 2019

Breath / Carry / Crawl

Metcon (Calories)
Teams of 3 : 2 x 12 Minute AMRAPS

A1) AMRAP in 12

Calorie Assault bike

*Each player leaves on the minute – gets 4 efforts each of 45 seconds

*In rest : 40m bear crawl

A2) AMRAP in 12

Ski Erg for cals

*Each player leaves on the minute – gets 4 efforts each of 45 seconds

*In rest : 40m Farmers Carry crawl

*Score equals both machines combined calories

GOAL : SUSTAINABLE EFFORTS

Sustain : Pick an RPM / Split and hold ie:

I will aim for 75rpm bike / 1500c/ph ski

Accessory
AMRAP 12 – M4M w/ a partner
10 Gorilla Row’s
10 Pallof press (5/5)
10 Push up
10 SL glute bridge (5/5)

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