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WOD for 121017

9
Dec

WOD for 121017

Segment 1 (warmup):
3 rounds:
10 Box Step Ups (unweighted)
10 PVC Good Mornings
10 PVC OHS
5 Burpees

Segment 2:
AMRAP 30 minutes with a partner
400m run (together)
20 kb swings 70/52
20 Box Jump Overs 24/20
20 wall balls 20/14
*Team members will alternate tasks, with only one member working at any one time.

Segment 3:
4 Rounds, Not for time
30 sec plate hold (on back)
30 sec plate hold (on stomach)
1 min rest

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