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Tuesday October 12, 2021


WOD: Swod

10 min double unders practice

1- become efficient on singles

2- practice double taps on hips

3- practice singles and dubs transition

4- “ fight simulator “ (scale, less reps or no penalty)

5- “ flight simulator “ RX


Conditioning


7 Rounds For Time:

7 Burpees

7 STOH 115/75

7 Calorie Bike

7 Pull-Ups

7 Wall Balls (20/14

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