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Thursday 11022023

Stretch Day !

Or

Strict press

10-8-6-4-2


WOD


RX

AMRAP 14 with a partner:

RD 1

8  pull-ups

8 wall-ball shots (14/20 lb) (9/10 ft)


RD2

8 toes to bar

8 wall- ball shots

– Partners alternate full rounds.– One partner works at a time.

Level 2

AMRAP 14 with a partner:

8 bent over rows

8 wall-ball shots (14/20 lb) (9/10 ft)


RD2

8 hanging knee raise

8 wallball shots

– Partners alternate rounds.–

Score is total time.

Level 3

AMRAP 14 with a partner:

Rd1

8 jumping pull-ups

8 wall-ball shots (10/14 lb) (9/10 ft)

Rd2

8 single leg vups

8 wallball shots

– Partners alternate rounds.

– One partner works at a time.


RECOVERY WOD

5 rds

500 m bike

15 shuttle runs

15 v- sit ups

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