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WOD 4/9:

Warmup: 2 rounds, 5 reps each KB Halos Windmills Bottom up KB carry (50 ft ea) Bottom up KB press Goblet squats

EMOM, for 16 minutes (4 sets) of: *1 – Seated strict Press x 6-8 reps @ 2111 (Left Arm) *2 – Seated strict Press x 6-8 reps @ 2111 (Right Arm) *3 – Bent-arm KB hold x 45 seconds *4 – L-Sit x 30-40 seconds (accumulate time with 10s on, 5-10s off) Amrap 15 3 pike push-ups 3 renegade rows (each) 3 Turkish sit-ups 3 single leg glute bridge (each) *Add 3 reps each round





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