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OUR BLOG

Sun.9.3.17

By CoachBo | In WOD | on September 2, 2017

** No class tomorrow, enjoy your Labor Day by resting **

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms, 30 sec deep squat hold, 10 burpee broadjumps

WOD:  Teams of 2:

400m run

80 KB swings

400m run

80 wall balls

400m run

80 push ups

400m run

Run as a team, when one teammate is working the other holds the bottom position of an air squat, as soon as the teammate stands switch

RX: 53/35, 20/14

Cooldown: 5x Updog and Downdog, spend at least 30 seconds in each position. Pigeon stretch, 2:00 each side. Roll Out

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