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2nd September 2019

WOD WOD, September 3, 2019

Fire Starter

Warm-up
A) Extended Couch stretch high/low
B) Wod simulation: Row / skip / plank
Metcon (Time)
Conditioning / skill

For time:

4 rounds w/ a buddy

P1:
500/450m Row

P2:
15 Sit ups + 35 DU’s
*Rest remainder time

*18 Min cap

OPTIONS:

DU: 30sec of practice/ 60 singles

Post WOD PUMP
10mins w/ a buddy

2 rounds of:

30 Walking lunge steps
30 Banded good mornings

*1 person lunge
*1 person on good mornings

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