WOD:
emom 20'
m1 spider man knee to elbows
m2 alternating l-sit lift legs
m3 superman hold x 20'' + max superman
m4-m5 TGU 2/2 each side
SCORE max reps m1+m2+m3
Then...
For time 1 mile run.
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Ver tudoWOD Freedom (RX’d) AMRAP 7 Minutes 7 wall ball (20/14) 7 Toes to bar Scoring: Rounds + Reps
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WOD team of 2 PART 1 “Gwen” 15-12-9 Clean and Jerk then the clock running rearches 12 minutes... PART 2 "Açai" RX’d 200 Burpee Box Jump Overs (24/20) team of 2 Target time: 13-15 minutes team of 2 Tim
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WOD 8 minutes Freedom (RX’d) 8:00 AMRAP 300 Double Unders 50ft 15m Dumbbell Farmer Carry Lunge (50’s/35’s) 50ft 15m Dumbbell Front Rack Lunge (50s/35s) 50ft 15m Single Arm Dumbbell Overhead Walking Lu
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