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WOD 13042022, Wednesday


Endurance

Team of 2

5 Rounds

50 lunges

40 cal assault bike or 40 cal ski Erg

30 weighted situp (WB)

20 10M shuttle Run

Rest 1:1/2


Bonus work :

A. Ball slam into Box jump

5 sets , 3 reps


B. Supersets x 4 sets

5 DB Row ( heavy )

30s D ball hold


C.DB Romanian Deadlift

3 sets , 15 reps

D. Supersets x 3 Sets

30/20 push up

15 cable crossover


E. Supersets x 4 Sets

8 cable triceps push down ( heavy )

8 cable biceps curl ( heavy )


Here’s an idea💡:

You may complete all the bonus work from this week on Wednesday!

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