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220804 Thursday

AMRAP 30sec – strict toes to rings… rest 2min, then back to A1, x
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220804 Thursday

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Day 4
WOD 220804
Repeat WOD 210805
Aerobic Repeats + ROMWOD

A. 4 x 5:00 @ 90% aerobic effort… rest 1min b/t sets
B. ROMWOD

Optional FBB for Open Gym
A1. 8 dual db Z press… rest 30sec, then A2
A2. 8/8 back rack step-up @ 12”-16”… rest 30sec, then A3
A3. AMRAP 30sec – strict pull-ups/ring rows… rest 30sec, then A4
A4. 8/8 suitcase deadlifts… rest 30sec, then A5
A5. 8 dips (ring or bar)… rest 30sec, then

Day 4
WOD 220804
Repeat WOD 210805
Aerobic Repeats + ROMWOD

A. 4 x 5:00 @ 90% aerobic effort… rest 1min b/t sets
B. ROMWOD

Optional FBB for Open Gym
A1. 8 dual db Z press… rest 30sec, then A2
A2. 8/8 back rack step-up @ 12”-16”… rest 30sec, then A3
A3. AMRAP 30sec – strict pull-ups/ring rows… rest 30sec, then A4
A4. 8/8 suitcase deadlifts… rest 30sec, then A5
A5. 8 dips (ring or bar)… rest 30sec, then A6
A6. AMRAP 30sec – strict toes to rings… rest 2min, then back to A1, x 3

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