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220811 Thursday

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Day 4
WOD 220811
Repeat WOD 210812
Aerobic Repeats + ROMWOD

A. 150cal/100cal row/ski/bike erg… 45sec FLR every 15cal/10cal… cap is Coach’s Choice… no drag calories allowed!
B. ROMWOD

Optional FBB for Open Gym
A1. 8 dumbbell chest supported row… rest 30sec, then A2
A2. 6 banded deadlifts… rest 30sec, then A3
A3. 20 ghd sit-ups… rest 90sec, then back to A1, x 3
Rest as needed, then B
B1. 6 back squats @ 2021 tempo… rest 30sec, then B2
B2. 8 cgbp… rest 30sec, then B3
B3. 20 back extensions… rest 90sec, then back to B1, x 3
Rest as needed, then C
C. 3 sets
10 dual db unbroken, strict curl & press
60sec forearm plank

Happy Birthday Adrian!!!
Age Bday

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