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10/24/2019 C20318

October 23, 2019

WU Coach Lead 0:00-10:00

 

METCON

ACTIVE RECOVERY

 

7: AMRAP 

Row every 400/300m 

6 Burpees Over ERG 

2: REST 

7: AMRAP 

12 D-Ball Step Overs 70/50 24/20

24 Banded Pull Aparts 

2: REST 

7: AMRAP

:40 KB Farmer Carry Hold 72/53

:40 Hollow Hold 

2: REST 

7: AMRAP 

Assault Bike Intervals 

:20 Fast 

:40 Recovery 

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