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WOD

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. “Shoulder, I Hardly Know Her” 4 Rounds For Time 40 Double Unders 15 Burpees 10 Push Press B. Auxilliary Work 3-4 Sets for Quality 12 V-Ups 15 Supermans :20 Hollow Hold :20 Superman Hold

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. “Cardio B” Block A - 00:00 to 10:00 For Time 800m Run 20/14cal Row Block B - 10:00 to 20:00 For Time 800m Run 200m Farmers Carry Block C - 20:00 to 30:00 For Time 800m Run 80 AbMat Sit-Ups

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. “Traps n Lats” 5min AMRAP 7 Hang Power Snatch 9 Push-Ups 21 Double Unders REST 3:00 5min AMRAP 5 Hang Power Snatch 7 Burpees 21 Double Unders REST 3:00 5min AMRAP 3 Hang Power Snatch 5 Bar Over Burpees 21 Double Unders *Scaled= DB Snatches

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY Blocks Block A800m Run* 6min Time Cap Block B6min AMRAP3 KB DL6 KB Swings9 KB Goblet Squats Repeat x2 https://youtu.be/SjCRZVsTwfY