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  • joao
    • 20 de ago. de 2023
    • 1 min de leitura

Wod 21/08/23

WOD

RX

For reps:

AMRAP 2: 0:00-2:00

Knees-to-elbows

– Rest 1:00

AMRAP 4: 3:00-7:00

5 knees-to-elbows

7 wall-ball shots (14/20 lb) (9/10 ft)

– Rest 2:00

AMRAP 6: 9:00-15:00

5 knees-to-elbows

7 wall-ball shots (14/20 lb) (9/10 ft)

9 box jump-overs (20/24 in)

SCALING

For reps:

AMRAP 2:

Knees-to-armpits

– Rest 1:00

AMRAP 4:

5 knees-to-armpits

7 wall-ball shots (10/14 lb) (9/10 ft)

– Rest 2:00

AMRAP 6:

5 knees-to-armpits

7 wall-ball shots (10/14 lb) (9/10 ft)

9 box jump-overs (20/24 in)

BEGINNER

For reps:

AMRAP 2:

Hanging knee raises

– Rest 1:00

AMRAP 4:

5 hanging knee raises

7 wall-ball shots (6/10 lb) (9/10 ft)

– Rest 2:00

AMRAP 6:

5 hanging knee raises

7 wall-ball shots (6/10 lb) (9/10 ft)

9 box step-overs (12/20 in)

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