WOD Blog

Wed, Sep 9

Most Recent Benchmark:
Metcon 081919 ''FRAN'' on Aug 19, 2019 (407 days ago)
Warm Up 090920Strengthcon 090920Metcon 090920

Warm Up 090920


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Warm Up on a bike or rower for 3-5 minutes upon arrival
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Complete as many reps as possible of the following in 20 Minutes:

21 Ring Rows
15 Kettlebell Swings
9 Burpees
*1 MAX BAR HANG (Optionally Weighted)*
21 Knee Push Ups
15/12 Cal Bike OR Row
9 Plate to Overhead
*1 MAX BENCH/FLOOR PRESS HOLD*
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