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Wednesday July 31, 2019


ALL: 3 round 6 Half kneeling Band DB press (per side) :20 Arrested Superman hold 8 Incline plate Y's :20 Heavy rope single under


OPEN: Metcon (Distance) 15 Min of work: Conga line style: Max handstand walk (3 attempts per rotation)

LIFE: Metcon (No Measure) 15 Min of work: 50 ft Db tiger crawl :30 Earthquake Axle bar hold 8 Seated Z press (bar)


BOTH: Metcon (AMRAP - Reps) Station A) 9 min emom 1) 10 Incline Bench press 2) 1 Min max double under 3) Rest

- Rest 2 min-

Station B) 9 min emom 1) 10 GHD/ Knee to elbow 2) 1 Min max cal on Skierg 3) Rest

tracking Double under + Cals on skierg in Wodify

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