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Saturday 8.1.20


Saturday 8.1.20 QOD: Blanket or Sheets?

Mobility:

PVC front rack stretch x 1 mi each side as a group

4 rounds:

200 M jog/Row

10 Air Squat

10 Alt Rev Lunge w Twist

10 Crossover Ham Stretch

Strength: 4 rounds

PVC front squat w. Pause x 8

SL RDL x8e/2 Leg RDL x16

Superman rock x 20

WOD: For Time

Version #1:

30 Cal Row

300 m run/15 cal bike

30 1- DB squat

300 M run/ 15 cal bike

30 Cal row

Version #2: For Time

20 Cal Row

200 m run/10 cal bike

20 1- DB squat

200 M run/ 10 cal bike

20 Cal row

Modifications

  1. Run - AB

  2. DB Squat - Air Squat

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