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“BLAST OFF” WOD 11/4/19

0

WARM UP:

400 M. Run or Row

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS

5 Inch Worms + Scorpions

Then:

Mobility


WIN

SKILL:

EMOM 8

ODD: 30 Sec. Headstand

EVEN: 30 Sec. L-Sit

LIFT:

Back Squat

3 @ 65%

3 @ 70%

3 x 3 @ 75%

WOD:

“BLAST OFF”

For Time:

65/55 Cal. Assault Bike

*EMOM 5 Wall Ball (20/14) (16/10)

**Start on Bike.


FIT

SKILL:

EMOM 8

ODD: 30 Sec. Hollow Hold

EVEN: 20 V-Ups

LIFT:

Back Squat

4 x 8

*Build

WOD:

21-15-9

Wall Ball (20/14) (16/10)

Cal. Row

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