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Wednesday 21st October 2020

October 20, 2020Ness

WOD:
60 Double Unders
20 Russian KB Swing (32/24)
5 Strict Chin-Ups
12 min AMRAP

POST-WORKOUT STRENGTH: 3 SETS FOR QUALITY
12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)
200m Single Arm KB Farmer Carry

HIIT & RUN – Complete
100 Ring Rows
100 SINGLE DB Floor press (15/10) swap arms every 5 reps
100 DB Plank Taps
100 SINGLE DB Reverse lunge Box step up (15kg/10 – 50cm/40)
Every 2 mins 6 x 5m Shuttles
for time (26 min time cap)

HAPPY BIRTHDAY BAZ!!!!
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