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03/8/22 Wednesday Workot of the Day

Warm up

100m run

10 Tea Cups

10 Squat round arch

10 Cat/Cow

10 Bird/Dog

10 Passive/active hang


Skill (15min)

Pull up Practice (15 min)

*scaled options

- Banded

- Ring Row (3 foot position In front, inline, behind)


METCON

5 Rounds For Time (25min Cap)

400m Run

15 Front Squats 40/25

10 HSPU


Cool Down

Up/Down Dog

Cat/Cow

Forward Fold

Scorpion

Twisted Cross

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