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10/14/21

Here is today's #WOD!


#STRENGTH

4 Rounds **NFT

15 Sit-ups (GHD or AbMat)

12 DB Renegade Rows (total)

9 DB Hang Power Cleans

:60 sec Wall Sit-Hold (**:30 sec single leg)

:30 sec rest


#METCON

4 Mins On/2 Mins Off

4 DB Man-Maker @35/20

8 Ring Rows

16/12 Cal Bike

Accumulate:

200m KB Front Rack Carry w/Remaining Time

KBs @53/35


**repeat till 200 meters has been accumulated


Coaches Challenge

DBs @50/35

KBs @70/53