Monday 9/18 WOD


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PERFORMANCE:
20 Min @ 70-75%
60 sec Ski
60 Sec L arm KB Carry @ 70/53#
60 sec Row
60 Sec R Arm KB Carry @ 70/53#
60 Sec Single Unders 
+
''BreakDance''
17 Min AMRAP:
16 Cal Row
14 Box Jump Overs @ 24/20″
12 TTB
10 DB Front Squats @ 45/30#
FITNESS:
''BreakDance''
18 Min AMRAP:
18/12 Cal Bike
15 Box Jump Overs @ /20″
12 KTE
9 DB Front Squats @ 35-40/20-25#
+
5 sets without rest ( 10 min work)
30 Sec L arm KB Hold @ 70/53#
30 Sec Plank
30 Sec R Arm KB Hold @ 70/53#
30 Sec Plank
# Stand tall squeeze ASS


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