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WOD 09212022

A. Dynamic Stretches


B. “Teams of 3”

(For time)

(5 rounds)

30 cal assault bike

180 double Unders

(1 person works; 2 people rest)

(Switch as much as needed)

(MMM: 30 cals; MMF: 27 cals: MFF: 24; FFF: 21 )

(3 rounds)

50 cal assault bike

100 deficit push ups 2”/3.5”

(1 person works; 2 people rest)

(Switch as much as needed)

(MMM: 50 cals; MMF: 45 cals; MFF: 40 cals; FFF: 35 cals )


(1 round)

150 cal assault bike

6 minute handstand hold

(2 people work both movements; 1 person rest)

(Switch as much as needed)

(MMM: 150 cals; MMF: 135 cals; MFF: 120 cals; FFF: 105 cals)


C. Static stretches


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