Sunday 12/17 WOD


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A. Bike/ Row or Ski FlowIntervals
1 Min @ low effort
1 Min @ mod effort
1 Min @ High effort x 3 rounds 
+
''Martone''
9 Min AMRAP:
9 KB Swings @ 53/35#
9 Push Press @ 95/65#
9 KB Swings @ 53/35#
9 Box Jumps @ 24/20#
+
AbsOfSteel Day 14
Accumulate a 2 Min Arch Superman Hold


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