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WOD 10/9/18


Posted on October 8th, by jonah in Uncategorized. Comments Off on WOD 10/9/18

Fitness and Performance

 

1. 3 RFT
20 S2OH 115/75
10 DBALL Burpee Box jump Over 100/70# to 24/20

(stone over the box. then burpee box jump over)
13 min time cap

2. For quality:
Not for time but stay moving:
20 weighted Sit ups
30 GHD
40 Sit ups
rest 2 min
20 weighted hip extensions
30 empty barbell Good morning.
40 hip extension





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