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  • Writer's pictureCoach Rob

WOD for Friday 221007

Choices today!


1 THIS IS THE KINGDOM

4 Sets:

5 Wall Walks

10 Handstand Push Ups

15 Pull Ups

20 Toes to Bar

-Rest 3 Minutes b/t sets-


-OR-


LION

90/70 Calorie Echo Bike or 170/135 Cal Row

-Rest 3:00-

10 sets

9/7 Calorie Echo Bike or 15/12 Cal Row

-Rest 1:1 between sets-


STRENGTH

SQUATS!!


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