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Daily WOD – Thursday 020719

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Workout of the Day 020719

Photocred http://www.markstaudtphotography.com/

Warm up
2 Rounds
0:20 Jumping jacks
0:10 Rest
0:20 Mountain climbers
*Feet to outside of hands
0:10 Rest

8/8 Spiderman lunges
10/10 Lateral lunges
Inchworm + Push-ups (5, 4, 3, 2, 1 push-ups)
10/10 Windmills
10/10 Arm circles, (forward/backward)
10/10 Arm pretzels
10/10 Shoulder rolls (forward/backward)
10/10 Wrist circles

METCON
4 Rounds
0:00-2:00 Row 500/400 meters
2:00-4:00 Rest
4:00-6:00 Run 400 meters
6:00-8:00 Rest

*If unable to run due to weather, perform 200 single leg single unders instead of the 400-meter run.
*Completion is the goal.
*Mod accordingly to not go OVER 2:00 interval

Post your scores to the Whiteboard.