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Components

Metcon

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WOD

Thursday

Warm-up

400m Run
Into…

AMRAP x 5 MINUTES
50 Single Unders
10 Goblet Squats
8 Bodyweight Lunges
8 Up Downs

-REST 1:00-

AMRAP x 5 MINUTES
20 Double Unders
10 Kip Swings
8 Goblet Step Overs
5 V-Ups
:20 Hollow Hold

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 13 MINUTES
100 Double Unders
50 Toes to Bar
100 Double Unders
50 DB Box Step-Overs (50/35)|(35/25)/(24/20)

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

2-3 SETS
10/10 Single Arm DB Rows
:30 DB Half Curl Hold (L/R)
10/10 Single Arm OH Tricep Extension

(No Measure)

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