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WOD @FITBULACH - 24. Juli


REGULAR


WU:

3 Rounds

40 Jumping Jacks

30 Mountain Climbers

15m Lunges

5 Goblet Squats


A:

Bottom Up Back Squat

Work up to a challenging weight


Then perform 4x4


B:

'Hero WOD Friday'

'Blake'

4 Rounds For Time

30m Overhead Walking Lunges (20/15kg Plate)

30 Box Jumps

20 Wall Balls Shots (20/14)

10 Handstand Push-Ups


C:

Cool Down

Deep and controlled Breathing



METCON


WU:

200m Row

40 JJ

200m Row

20 Squats

200m Row

10 Burpees


A:

Bench Press/Floor Press Superset weighted Push Ups

5x5+5


B:

2 Rounds for time

20 Strict Pull Ups

20 Strict Shoulder Press (DB or KB)

20 Goblet Squats

20 Goblet Lunges

20 Plate Front Raise

20 Biceps Curls


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