Wednesday, September 23rd WOD

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Workout for Wed., 9/23:

Warm Up –

Animal Crawl Medley

Strength –

Rope Climb

WOD –

NFT

200m Run

Then 3 Rounds Superset of…

8 KB Single Leg RDLs/side

15-20 Band Push Downs

50 Single Unders

Then 3 Rounds Superset of…

12 Weighted Step Ups

“Y, T, W” 8-10 reps

Row 400m

Then 3 Rounds Superset of…

15-20 Weighted Sit-Ups

12-15 Alternating Hammer Curls

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