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Flapjack Home Version

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WOD

2.18.21

Warm Up (No Measure)

1 Round:
1:00 Table Top Stretch https://youtu.be/I3JmIgah28M
1:00 Active Twisted Cross https://youtu.be/ot1uqBS2v-Q
0:30 Active Samson
0:30 Knuckle Drags https://youtu.be/fCbgYvE8NYs
0:30 Alternating Bird Dogs
0:30 Push-up to Down Dog
0:30 Shoulder Taps
0:30 Glute Bridge Walkouts

Flapjack Home Version (Time)

For Time:
100 Step Back Lunges
50 Hand Release Push-ups
30 Double Dumbbell Deadlifts
50 Hand Release Push-ups
100 Step Back Lunges

*use odd object in place of dumbbell

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, February 18, 2021

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Loren
Porterfield

Open Gym lunch

20:58

25# DBs and subbed 100 sit-ups for 100 Rev. Lunges.