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Wednesday’s WOD

11/20

L2


Warm Up
2 Rounds
10 Pike Pulse
10 Cat Cow
10 PVC Pass Through


Skill
None
WOD
For TIme
Row 1500m
30 Strict toes to bar
30 Russian Swings (70/53)
100m Single arm farmers carry (R)(70/53)
100m single arm farmers carry (L)
1000m Row
20 Strict Toes to bar
20 Russian Swings (70/53)
100m Single arm farmers carry (R)(70/53)
100m single arm farmers carry (L)
500m Row
10 Strict Toes to bar
20 Russian Swings
100m Single arm farmers carry (R)(70/53)
100m single arm farmers carry (L)
Cap at 40 Minutes

L1

40-30-20
russian swings
lunges (each side = 1)
hanging knee raises

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