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“ENGINE #9” WOD 3/21/19

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WARM UP:

400 M. Row or Run

10 Walking High Knee Holds

10 Walking Flamingo’s

10 Walking Lunges

10 Inch Worms

10 Side Lunges

10 High Kicks

Then:

Mobility


WIN & FIT

WOD:

“ENGINE #9”

AMRAP 1

Max Cal. Row

*Rest 3 Min.

EMOM 8

ODD: 85% of M.E. Row

EVEN: Rest

*3 Min. Rest

AMRAP 15

800 M. Run

10 S.B. Cleans (150/100) (100/70)

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