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Wednesday 11172021

Warmup

Emom 6

1 :45 bike

2 :45 row

3 10 strait leg sit-ups

5 push-up down dog


STRENGTH

4 sets

6 Bench press / floor press

@60%


WOD

For Time [36 Minute Cap]:

4,000 Meter Bike

2,000 Meter Row

100 Toes to Bar


***Work In Intervals Of 2 Minutes On, 1 Minute Off


PARTNER ON EQUIPMENT ! (rower & bike )

If your waiting for a machine do some toes to bar while waiting until available.



Modifications

4,000 METER BIKE ERG

- Reduce Distance

- 4,000m Assault or Echo Bike

- 2,000m Row

- 1,600m Run

- 1,200m Air Run

- 1,600m Ski


2,000 METER ROW

- Reduce Distance

- 4,000m Assault, Echo, or Erg Bike

- 1,600m Run

- 1,200m Air Run

- 1,600m Ski


TOES TO BAR

- Reduce Reps

- Knees To Chest

- 2x AbMat Sit-Ups

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