wodify-daily
Wednesday, Sep 4, 2019
Happy Birthday Lauren!! 💪🏋️‍♀️💚

Skill
EMOM 12 min

1) Core complex *https://www.instagram.com/p/BouOeNbl_QV/?hl=en&taken-by=cfgymnastics
5 sec hold w/band
5 hollow rocks
5 v-ups

2) Tuck Planch *https://www.instagram.com/p/BohyXQTFQ9e/?hl=en&taken-by=cfgymnastics

3) Superman FONZ *https://www.instagram.com/p/BorfVGhFxCb/?hl=en&taken-by=cfgymnastics

4) HS Hold :30 sec

WOD
30 min continuous effort

250m row
200m run
4 strict pull ups
8 push ups
12 box step ups
24 single unders

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