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ENDURANCE - Sa 19.06.21


3 rounds for quality of:

5 Push-up Negatives

5 Air Squat-to-Med Balls

5 Med Ball Ground-to-Overheads, 9/6 kg

20 Single Unders

2 Lunge Flows


2x Lunge Flow=

3x dragon hold L

3x Dragon to leg ext. L

3x Elbow down and up L

Repeat R


Welcome Gift for each Athlete from Aline: 100/70 Burpees for after the WOD. 💪🏼 read bellow the wod ⬇️⬇️

In a 60Min TC in Teams of 2

For time:

Row, 6 km

400 Double Unders

200 Wall Balls, 20/14 lbs

100 GHD Sit-ups (weighted Sit up)

50 Strict Handstand Push-ups

50 Chest-to-bar Pull-ups

for the remaining Time do:

AMRAP Cal Row Bike or Sky

Buy Out:

100/70 Burpees - reps calories

Goodbye Gift from Aline:

if you reach 100/70

you get a free NOCCO!!!


As many reps as possible in 5 mins of:

Foam Roll

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