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Wednesday 09.30.2020

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ROMWOD
Lower Body Path Day 1 (16:00)

Dynamic Warm-up Drills & Mobility
2-3 Rounds of
1:00 x Jump Rope
20 x Plank Shoulder Taps
10 x Scorpions
Then…
Mobility Drills

“Spindrift”
Complete for time versus a 12:00 time cap

21-18-15-12-9-6-3 reps of
Bumper Ground-to-Overhead (45/25lbs)
GHD/Abmat Sit-ups

**Finish each round with 21 x Double-unders

Post scores to comments.

Skill Development: The Balance
3-4 Rounds for Quality of
:20 x L-sit (cumulative)
20ft x Handstand Walk (or :15 hs hold)
20 x Russian Twists (light KB/DB)

Samy Daghir

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