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WOD 091215

11
Sep

WOD 091215

Warmup
200m run
10 ring rows
3 WW
20 squats
stretch

Skill work
E2m for 14m
seated SP x3

Strength work
E2m for 12m
FS x2 with 2s hold at bottom

Metcon
062015
14m AMRAP
800m run buy in
then….
5 HSPU’s
10 WB (20/14)
5 ring dips
30 DU’s

Finisher

3 rounds
20 cal row
2 C&J at 80% max