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Wednesday

9
Oct

Wednesday

Workout of the Day
warm up
3 rounds
10-KBS
5-windmills each arm
then
OHP/PP 5 x 3 x 3
then
partner GH raises 5 x 6
then
WOD
Bigger Classes can stagger start.
10 Minute Cap
40 Wall Ball
30 Ring Dips (sub push-ups)
20 Burpees
90 Double Unders (sub 180 singles or virtual doubles)
Rx #20, #14

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