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Thursday 20th Feb 2020

February 19, 2020Ness

Todays wod is a little different, a little lower intensity and a good recovery and prep for hitting Friday’s benchmarks (or Sats comp) with all we have!!!

SKILLS: 10 min rope climb progressions

WOD:18 min EMOM (6 rounds)

MIN 1 — :50 Max Reps of “Kettlebell Flow” (24/16)
*1 Rep of “KB Flow” is… 1 Single Arm Russian Swing (L) + 1 SA KB Hang Clean (L) + 1 SA Russian Swing (R) + 1 SA KB Hang Clean (R)

MIN 2 — :50 Max Reps of “Bodyweight Flow”
1 Rep of “BW Flow” is… 1 Air Squat + 1 Step-Back to Bear Crawl position + 1 Sit-Thru (L)+ 1 Sit-Thru (R)

MIN 3 — :50 Max Reps of Rope Climb

FINISHER – 3 rounds (12 mins)
1:00 KB Plank Taps
1:00 Max Cals on Bike
1:00 H-ups/V-Ups

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