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Home / Uncategorized / HAPPY BIRTHDAY DANIEL! / SATURDAY TEAM WOD 2/2/19

HAPPY BIRTHDAY DANIEL! / SATURDAY TEAM WOD 2/2/19

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Happy Birthday Daniel Tromello! We love you. Enjoy your day!

Fitness – Strength – Community


WARM UP:

1K Bike

10 Walking High Knee Holds

10 Walking Flamingo’s

10 Walking Lunges

10 Inch Worms

10 Side Lunges

10 High Kicks

Then:

Mobility

SKILL / LIFT:

Warm up WOD Movements

WOD: (Teams of 2)

Running Clock:

Min. 1-8:

AMRAP

3-6-9-12 Etc…

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

Synchro Bar Facing Burpee

Min. 8-10:

Rest

Min. 10-18

AMRAP

10 Synchro Pull Up

20 Hang Snatch (95/65) (75/55)

Min. 18-20:

Rest

On the 20 Min. mark:

For Time:

3 Rounds

30 Front Squats (115/75) (95/65)

30 Push Press

30/20 Cal Bike

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