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4th September 2019

WOD WOD, September 5, 2019

Mean Machines
*If 13.2 has rocked you, chill Winston. Rest is OK… or come in and just move 🙂

Warm-up
EMOM 10 ( 40 seconds )
1) Side plank R
2) Ski
3) Side plank L
4) Bike
5) Dead hang
Metcon (Calories)
Old Fashion EMOM

EMOM 20:

1) KB FR hold 2×20/12
2) Cal Ski
3) DBall hold 55/35
4) Cal Bike
5) Max L-hang/Knee raise hold

*30sec for holds
*40sec for machine
*Score is cals on ski + Bike

Post WOD PUMP
3sets/10mins w/ a buddy
10 DB Floor press
20sec Hollow hold

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