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Thursday, April 11, 2024

Happy Belated birthday to Paul and Megan. Bday wid on FridY.


Skill

25 Calories on the Assault Bike

1-Arm Rows 4x6 each arm


WOD

14 mins EMOM

5 Deadlifts (135/185)

Burpees jumping up hitting a target until :50 mark. Please count Burpees.

There will be a two minute break at the 10 minute mark also.

REST 2 MINS

2 mins max TOES TO BAR (please count)


Xtra Abs/Core

3 Rounds:

Rd 1

40 Vertical Scissors

30 Hollow Rocks

Rd 2

40 Horizontal Scissors

30 Jack Knives

Rd 3

40 Bicycles

30 Crunches legs90 degrees

Then 1 min Plank hold






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