WOD Blog

Mon, Sep 14

Most Recent Benchmark:
Metcon 081919 ''FRAN'' on Aug 19, 2019 (407 days ago)
Warm Up and ABcon 091420Strengthcon 091420Metcon 091420

Warm Up and ABcon 091420


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 12 Minutes of the following:

8 Rollouts OR Weighted Sit Ups
12 Banded Rebound Laying Leg Lifts
20 Hollow Rocks (Optionally Weighted)
12/9 Cal Bike OR Row
8 Burpees
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20-30 Band Pull Ups
20 Rotator Cuff Plate Rotations
20 second upward Dog
20 Second Downward Dog

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