WOD

Fire WOD, January 10, 2019

2019-01-09 07:00:00.000000
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[date] => 2019-01-10 05:50:34.000000
[timezone_type] => 3
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diff: DateInterval Object
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[y] => 0
[m] => 0
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[i] => 50
[s] => 34
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–>

FIRE 1/10/19

Metcon
Every 5:00 for 4 rounds

10 db hip thrust or bridge
10 db curls with 3 sec negative
15 GHD hip extension with pause
10 plate front raise with 3 sec negative
Metcon (5 Rounds for reps)
5 rounds

1:00 wall balls
1:00 kb swings
1:00 bike
1:00 rest

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