WOD Blog

Mon, Aug 19 2019

Most Recent Benchmark:
Metcon 081919 ''FRAN'' on Aug 19, 2019 (408 days ago)
Warm Up/Cardiocon 081919Strengthcon 081919Metcon 081919 ''FRAN''

Warm Up/Cardiocon 081919


Reps
Warm up on a bike or rower for 3-5 minutes upon arrival
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Complete as many reps as possible in 9 Minutes of the following:

20/15 Calorie Bike OR Row
15 Air Squats
100 Meter Run

--- REST 1 MIN THEN ---

Complete as many reps as possible in 9 Minutes of the following:

20 MTN Climbers R+L (40 Total)
15 Kettlebell Swings
1 Farmers Carry (Down + Back)
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Standing Straddle 20 Seconds
Pigeon 20 Seconds R+L

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