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WOD for 121617

15
Dec

WOD for 121617

Segment 1 (warmup):
3 rounds
200m easy jog
20 leg swings (each leg)
10 slow DB press

Segment 2:
With a partner, for time
200 cal row
150 db one arm snatch (50/35)
100 burpees
*share reps

Segment 3:
3 Rounds, Not for time
Supine Ring Row x 10 reps
Rest 45 seconds
Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
Farmers Walk x 100m
Rest 45 seconds
Prone Hold x 45 seconds
Rest 45 seconds

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