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UncategorisedWOD

Monday December 12th

By 11th December 2016No Comments

Warm Up

Bear crawl hello
– shake hands & take three steps

 

Midline

5 sets:

20 sec v-ups(flex extends),

10sec rest,

20 sec hollow hold,

10sec rest,

20 sec arch hold,

1 min

 

WOD

Nasty Girls:

3 rounds(12min cap):

50 air squat,

7 c2b(up to muscle up, down to pull up/ring row),

10 hang power cleans

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