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Home / Uncategorized / HAPPY BIRTHDAY PAT! / “30 X 1” WOD 2/14/19

HAPPY BIRTHDAY PAT! / “30 X 1” WOD 2/14/19

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Happy Birthday Pat Bader! We love you.

Fitness – Strength – Community


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

WOD:

“30 X 1”

30 Rounds

1 Box Sled Push

1 Bar Muscle Up

10/8 Cal. Assault Bike


FIT

WOD:

30 Rounds

1 Box Sled Push

1 Burpee Pull Up

10/8 Cal. Assault Bike

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