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“OXIDATIVE 19.13” WOD 11/8/18

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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

SKILL:

EMOM 8

ODD: Weighted Front Plank

EVEN: 8 T2B

*Scale for Knee Raises or V-Ups

WOD:

“OXIDATIVE 19.13”

AMRAP 8

250 M. Row

20 KBS (70/53) (53/44)

Rest 2 Min.

AMRAP 6

Max Meter Row

Rest 2 Min.

AMRAP 8

12/10 Cal. Assault Bike

12 KB Sumo Deadlift High Pull

Rest 2 Min.

AMRAP 6

Max Meter Assault Bike

*Score = Total Meters and Reps.

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