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Thursday, December 16 2021

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Duathlon For Time: (12min cap)

Combo (2) of any of the following:

  • 800m Run
  • 800m Row
  • 2k Bike
  • 200 Doubles

6min AMRAP:

800m Row/Run or 2k Bike

Then

6 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’

9 Toes to Bar

Rest 3min

6min AMRAP:

800m Row/Run or 2k Bike

Then

6 Toes to Bar
9 WallBall Shots

Flexibility Development

2x30sec Pigeon/Swan/Piriformis Stretch

2x15sec Back Bridge/Arch
2x30sec Couch Stretch or Modified Couch

2x15sec Back Bridge/Arch

2x30sec Head to Floor Straddle Stretch

2x15sec Back Bridge/Arch
Spend 5min on banded Shoulder Stretches

YOGA IS CANCELED TODAY.

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