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Workout Of The Day – Friday 4/12/2019

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WOD 

20 Min Amrap
RXX is with 20 / 14 LB Vest

10 Cal Assault Bike
10 Double DB Hang Clean + Press 40/25
10 Suitcase walking lunges 40/25
10 Double DB Hang Clean + Press 40/25
10 Suitcase walking lunges 40/25


SWOLY

Part1:
EMOM 12
M1 – 5 Banded pull ups  5 sec tempo down
M2 – 8 GHDBE DB ROW – 4 each arm – slow tempo – see video
M3 – 30 second wall sit

Part2:
16 Rounds every :45 seconds
R1 – 3 Stone over shoulder
R2 – 8 DB Floor shoulder press