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Wednesday WOD and Description-Get Up, Get out and Enjoy the Day!!

Warmup: Standing pigeon x60s ea Frog pose x60s

2 rounds Spider-Man’s x5 ea W-hold x5 Gorilla squats x10 Reverse lunges x5 ea Squat w/OH reach x5

Strength: Every 90s x 3 sets (18 min): Bulgarian split squat (L) x8 @31X1 Bulgarian split squat (R) x8 @31X1 Copenhagen hip adduction x10 ea Hollow hold x 45-60s

WOD: 3 rounds for time: 20 Goblet squats (heavy) 60s bent arm hold


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