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Fri-Yay
September 19, 2019
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Did you see the new gear??? All items are $22. Please pre pay/order by Monday 9/23.Â
Thank you!! (Venmo, cash, check, card on file... you choose).Â
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WOD 9/20/19
Complete as many rounds as possible in 12-minutes:
•70/100 Calorie Row
•50 Barbell Overhead Squats #33/45 (empty bar)
•30 Knees-to-elbowÂ
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Core:Â
3 rounds of:
•30 sec Grasshoppers
•20 sec Rest
•30 sec Alternating Hanging Knee Raises (bring both knees to right arm and repeat other side)
•20 sec Rest
•30 second Alternating Leg V-ups
•20 sec RestÂ
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Extra Credit Accessory:
2-3 sets of:
•8 Incline YTWs
•5 Clock Lunges (each side)
•10 Glute Bridge + RotationÂ
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