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WOD – TUESDAY – JULY 18th

Published by Nate on

WU: (8 min)
3 Rounds: 20/15 cal ski
Dynamic between

MOB: (7 min)
Puppy Dog, Forearm/Wrist, Low Dragon, Dragon, Forward Fold

ACTIVATION: (8 min)
Goodmornings
TWY + Rotator
Gas Pedal
Knee Extension
Glute Walk
KB Arm Bar
Lat Pull Down
Scap Pull-up

WOD 1: (5 min cap)
100 KB Swings (24/16kg)

Rest 1 min

WOD 2: (5 min cap)
10 Rope Climbs

(half the class start on WOD 3)

WOD 3: (13 min cap)
3 Rounds For Time
20 Meter Low Sled Push 135/90lbs
20 Meter Handstand Walk (1 min HS hold)
20 Meter Rope Sled Pull

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