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“RIKERS ISLAND ESCAPE” WOD 7/11/19

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WARM UP:

400 M. 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:

“RIKERS ISLAND ESCAPE”

For Time:

1 Mile Run

2K Row

1 Mile Run

4K Bike

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