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Components

200 cal ass bike

Metcon

Makeup day

WOD

Pick a WOD Sunday. If you missed the monostructural piece, make that up 😎

A: 200 cal ass bike (Time)

200 cal assault bike

B: Metcon (Time)

7K/6K row

C: Metcon (7 Rounds for time)

On the 3:00 x 7 rounds
   15 box jumps 24/20
   12 AKBS 53/35
   9 FS 95/65

Score each round for total work time

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

Whiteboard:

Sunday, December 06, 2020

Clients:

Clients

Ricky
Pratt

Sunday Funday