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Wod 09/10/23

joao

WOD

RX

EMOM 30:

Min. 1 - 10/15-cal ERG

Min. 2 - 3 wall walk

Min. 3 - max reps bar muscle-ups

Min. 4 - 50 DU

Min. 5 - max Burpee box jumps overs 60/50cm

Min. 6 - Rest

SCALING

EMOM 30:

Min. 1 - 7/12 -cal ERG

Min. 2 - 2 wall walk

Min. 3 - max reps C2B/pull-up

Min. 4 - 30 DU/90 SU

Min. 5 - max Burpee box jumps overs 60/50cm

Min. 6 - Rest

BEGINNER

EMOM 30:

Min. 1 - 5/9 -cal ERG

Min. 2 - 3 inchworm with push-ups

Min. 3 - max reps ring rows

Min. 4 - 50 SU

Min. 5 - max Burpee box jumps overs 50/40cm

Min. 6 - Rest

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